Deadlift: Find 3 RM *18:00 16 min AMRAP: With a partner, one working at a time 16 Row Calories 24 Burpee Box Jumps 24/20 32 Push Press 95/65 Fx: 75/55Read More
The 4th annual AM vs. PM Throwdown and BBQ is less than 2 weeks away!! We need a final headcount for our BBQ, so please reply ASAP if you’re coming! This is one of the most fun events we have each year! Free food (and it’s incredible!), cheer for your friends and compete in the first...Read More
Free class at 6:30pm tonight – bring your friends!! The 4th annual AM vs. PM Throwdown and BBQ is less than 2 weeks away!! We need a final headcount for our BBQ, so please reply ASAP if you’re coming! This is one of the most fun events we have each year! Free food (and it’s incredible!),...Read More
Strength/skill Schedule: Monday: Split Jerk Tuesday: “CrossFit Triathlon” – celebrating the OLYMPICS at BCF! Wednesday: “Isabel” and Front Squat (finisher strength) Thursday: Deadlifts Friday: Hang Clean and “Annie” Saturday: skills and conditioning Sunday: Hang snatches ======================================================== Split Jerk Find a heavy single “Tabata Something Else” Complete 32 intervals of 20 seconds of work followed by ten seconds...Read More
Yoga at 10am with Rosey – free for all members and $10 for friends! Skills clinic with Coach Kathleen at 12:30pm! Kipping Toes to bar and kipping ring dips! If you struggled with either this week, perfect opportunity to improve! ============================================= Back Squat EMOM 10 2 Back Squats ME AMRAP 12 8 box jumps, 32/26...Read More
Free class at noon, bring your friends for a fun free workout! ============================================ Muscle Up Technique: RX: 30 for time *100 Meter Run every broken set Fx: 30 Jumping Muscle Ups 2-4-6-8-10-12-10-8-6-4-2 OH Lunge 45/25 (In place) Burpees to Plate Atomic Sit up 45/25Read More
Touch and Go Power Snatches 5 x 3 (ME) *working sets start at 75% 2.5-5# heavier than last week EMOM 15 Min 1: 2 Rope Climbs – wear your TALL SOCKS (or bring money to buy some) Min 2: 3 Hang Snatches (squat) @80% Min 3: 6/3 Strict HSPU Read More
Front Squat 5 x 5 (A: 5# heavier from 2 weeks ago) Pat’s WOD: Patilac 40/30 Chest to Bar Pull-ups 75 double unders 50/40 Calorie Row 75 double unders 40/30 T2B Finisher: Single Arm KB OHS 3 x 10 (ME) Read More
KB Single Leg Deadlift 4 x 12 (6 each side) 5 Rounds for time: 400 m Run 30 ABMAT sit-ups 20 Box Jumps Overs* 24/20 10 Deadlifts 225/155 Fx: 185/135 *can jump all the way over or off the top. Hips must extend if touching the top of the box.Read More
Complete the form below and then you will automatically be routed to our page with rates and the option to register for our Beginners Foundations course.
Complete the form below and then you will automatically be routed to our page with rates and the option to register for our Beginners Foundations course.
