Fitness: Deadlift, 5×3 (A) Performance: Deadlift, 5×3 (80-85%) Fitness & performance: In teams of two, AMRAP 15: 10 power snatches, 75/55 10 overhead squats, 75/55 10 hand off ground (HOG) pushups *Other partner will complete a 200m medball carry (20/14). Upon completion, partners will switch tasks. **Score is rounds completed.Read More
Fitness: Press, 6×3 (A) Performance: Press, find a heavy triple Fitness & performance: Tabata intervals of: Ring rows Handstand pushups Toes to bar Games Std. Box Jumps (32/24)Read More
Dr. Bill Kempe will be giving a seminar on hip mobility from 6:15-6:45. The 5:30pm WOD will run from 5:30-6:15 and the 6:30pm WOD will start at 6:45pm Right before the hip mobility seminar begins, we be having this month’s Referral Drawing at 6:15pm for our Loyalty Program Rewards. Thanks for much to Rory, Jen M...Read More
Yoga with Nina at 10am! WOD schedule for Sunday – 11:15am,5:30pm. Please RESERVE classes (they fill up on Sunday)! ================================================================== Fitness: Deadlift, 5×5 (A) Performance: Deadlift, find a heavy quintuple (5) Fitness & performance: “Annie” 50-40-30-20-10: Double unders Sit-ups *Compare times to 8/15/2014 Finisher: L-Sit hold, accumulate 2 minutes (scale to hollow rock hold 2 minutes)Read More
Free class at noon – bring your friends and if they sign up win a chance at a free month of membership! Open gym today will run from 12-1:30pm. ============================================================== Fitness: Snatch balance, 10×1 (A) Performance: Snatch balance, work to a heavy single Fitness: 3 rounds: 10 power snatches 75/55 15 pull-ups 200m sprint Rest...Read More
FYI – Saturday open gym will run from 12-1:30pm. ===================================================================== Fitness: Back squat, 6×3 (A) Performance: Back squat, 6×3 (85%) Fitness: For time: 30 kettlebell swings, 24/16 90 second handstand holds 20 kettlebell swings, 24/16 60 second handstand holds 10 kettlebell swings, 24/16 30 second handstand holds Performance: For time: 30 kettlebell swings, 32/24 30m...Read More
If you are interested in helping promote and manage social BCF events join the BCF Fun Club tonight at 7:45pm at World of Beer. We’ll be cheering on the Capitals and brainstorming fun event ideas for the rest of 2015. If you can’t make it but have a great idea, feel free to email it to [email protected]....Read More
Fitness: Push jerk to split jerk, 10×1.1 (A) Performance: Push jerk to split jerk, find heavy single of complex Fitness: AMRAP 12: 6 power clean, 115/80 9 front squats, 115/80 12 burpees Performance: AMRAP 12: 6 power clean, 155/105 9 front squats, 155/105 12 burpeesRead More
Fitness & performance: “Nate” AMRAP 20: 2 muscle ups (scale = either 4 muscle up transitions or 4 pull-ups & 4 ring dips) 4 handstand pushups 8 kettlebell swings, 32/24 *Compare to 10/8/2014 Ab finisher The significance of the hero workout “Nate” Chief Petty Officer Nate Hardy was killed Sunday February 4th during combat operations...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.
