Fitness: Deadlift, 5×5 (A) Tabata intervals of: Front Rack Barbell lunges, 75/55 Toes to bar Push press, 75/55 Kettlebell swings, 24/16 Performance: Deadlift, 10×3 (85%)   Tabata intervals of: Front Rack Barbell lunges, 95/65 Toes to bar Push press, 95/65 Kettlebell swings, 32/24Read More

One more shout out to Rich Froning and Camille Leblanc-Bazinet on their 2014 CrossFit Games victories. Lots of hard work and dedication by both of these great athletes! Galatians 6:14 – May I never boast except in the cross of our Lord Jesus Christ, through which the world has been crucified to me, and I to the world. Fitness &...Read More

Fitness: Clean, 5×3 (A) Split jerk, 5×3 (A) Performance: Clean, find heavy double Split jerk, find heavy double   Fitness & performance: 400m time trialRead More

Huge congrats to 2014 CrossFit Games CHAMPION Rich Froning!! Rich is an incredible athlete and even more incredible man – we were fortunate enough to have him come to BCF last year for a fundraiser with The No Greater Sacrifice Foundation, raising money for children of fallen and wounded service members. https://www.facebook.com/media/set/?set=a.488767464480128.109566.294215720601971&type=3   Be sure to...Read More

Yoga with Sima, free for members and $10 for drop-ins. ============================================================= Fitness: Overhead squats, 5×5 (A) 21-15-9: Deadlifts, 225/155 Pull ups Performance: Overhead squats, find heavy single 21-15-9: Deadlifts, 275/185 Chest to bar pull ups  Read More

Free class at noon – bring your friends! =============================================== Fitness: Clean, 3×3 (A) Performance: Clean, 3×2 (90%) Each year in the United States Navy, a highly qualified and elite cadre of Sailors are selected and promoted to the join the ranks of Chief Petty Officer. Since 1893, “The Chiefs” have been relied upon by subordinates...Read More

Turkish Get-ups technique Fitness & performance: For time: 70 Burpees 60 Sit-ups 50 Kettlebell swings, 24/16 40 Pull-ups 30 Handstand push-ups Finisher: 50m farmers carry x4  Read More

Fitness & performance: EMOTM 12: 3 front squats, 75% Fitness: 21-15-9: Front squat, 95/65 Ring dips *After each round, complete a 45 second handstand hold. Performance: 21-15-9: Front squat, 135/95 Ring dips *After each round, complete 20m handstand walk.Read More

Trouble with the double unders during the WOD on Monday? Join double under master Joe Chen for a free double under seminar TONIGHT at 8:30pm! =============================================================== Fitness & performance: 50 pull ups for time   Fitness: AMRAP 12: 2 kettlebell swings, 24/16 2 wallball shots, 20/14 4 kettlebell swings, 24/16 4 wallball shots, 20/14 6 kettlebell...Read More

Trouble with the double unders during the WOD on Monday? Join double under master Joe Chen for a free double under seminar Wednesday at 8:30pm! =============================================================== Fitness & performance: EMOTM 10: 2 snatches, 75% (minute 1-5) 1 snatch, 85% (minute 6-10) Fitness: AMRAP 15: 2 hang squat snatches, 95/65 4 overhead squats, 95/65 Run 200m...Read More