Reminder – no 9:30am WOD today. We will only have the 9:30am WOD on Friday going forward. =========================================================== Technique: muscle ups and kipping pull-ups   Fitness & Performance: In teams of 2, AMRAP 20: 21 wall balls (20/14) 21 pull-ups 15 wall balls (20/14) 15 pull-ups 9 wall balls (20/14) 9 pull-ups *while one partner...Read More

Reminder – fundraiser for Adam is THIS Sat at 10:30am. I would love to see the BCF team rally around this coach in need. Details below: Online donation options (if you are unable to attend the event on Saturday): paypal money to Adam’s mom [email protected] or you can make a tax deductible donation through the Homeless...Read More

Open athletes – remember to submit your scores ASAP! Be sure to reserve classes tonight! Reminder – fundraiser for Adam is THIS Sat at 10:30am. I would love to see the BCF team rally around this coach in need. Details below: Online donation options (if you are unable to attend the event on Saturday): paypal...Read More

Yoga with Sima at 10am! Friends welcome for $10 cash. Make-up 14.5 WOD at 5:30pm (be sure to make sure you find another person WOD so you have a judge). ======================================================================================================= Fitness: Hang power snatch (ride into overhead squat), 10×1 (A) AMRAP 10: 10 overhead squats, 75/55 20 sit-ups Performance: Snatch, find heavy singleAMRAP 10:...Read More

Final Open WOD today!! Free class at noon. ================================================================== WORKOUT 14.5 MEN – includes Masters Men up to 54 years old 21-18-15-12-9-6-3 reps for time of: 95-lb. thrusters Bar Facing Burpees WOMEN – includes Masters Women up to 54 years old 21-18-15-12-9-6-3 reps for time of: 65-lb. thrusters Bar Facing BurpeesRead More

Awesome night of watching our top athletes compete in the Open WOD 14.5 – great job everyone! I’m so proud of the improvement we have seen at BCF from the Open last year to this year! BCF, last call for success stories for the new website! I need to receive them by Monday if you’d...Read More

Reminder, come cheer on our top athletes tonight for the final 14.5 Open WOD! BYOB. We will have a projector set-up to watch the Open announcement at 8pm and the women will kick off the competition at 9pm followed by the guys. Note – 8:30pm WOD is cancelled. https://www.facebook.com/events/225863317618954/?ref_dashboard_filter=upcoming ============================================================================ Fitness: Deadlift, 5×5 (A) *Increase...Read More

Reminder, come cheer on our top athletes Thursday night for the final 14.5 Open WOD! BYOB. We will have a projector set-up to watch the Open announcement at 8pm and the women will kick off the competition at 9pm followed by the guys. Note – 8:30pm WOD is cancelled. https://www.facebook.com/events/225863317618954/?ref_dashboard_filter=upcoming ============================================================================ Fitness: Back squat, 5×5...Read More

Reminder, come cheer on our top athletes Thursday night at 9pm for the final 14.5 Open WOD! BYOB. Note – 8:30pm WOD is cancelled. https://www.facebook.com/events/225863317618954/?ref_dashboard_filter=upcoming ========================================================================================== Fitness: Hang power clean (ride into a front squat), 10×1 (A) AMRAP 12: 4 thrusters, 95/65 8 air squats 12 kettlebell swings, 24/16   Performance: Hang clean, 10×1 (87%)...Read More

Open athletes, remember to submit your scores ASAP!! Chiro Dr. Gold from Full Motion Life and Sport will be treating athletes for free from 5-6pm, come see him if you have any soft tissue issues. ========================================================================================= Fitness: EMOTM 12: 7 pull ups (odd minutes) 7 ring dips (even minutes) AMRAP 12: 36 double unders 12 shoulder to...Read More