Reminder – we are looking for Success Stories from our athletes for our new website. If you’ve seen tremendous improvement in fitness since joining BCF, shoot Tucker an email ( [email protected]) with your story! ===================================================================================================== Kipping pull-up and muscle up technique (or 30 muscle ups for time)   Fitness: AMRAP 20: 10 thrusters, 95/65 20 burpees...Read More

Reminder – we are looking for Success Stories from our athletes for our new website. If you’ve seen tremendous improvement in fitness since joining BCF, shoot Tucker an email ( [email protected]) with your story! ===================================================================================================== Fitness: Deadlift, 5×5 (A) Tabata intervals: Kettlebell swings, 24/16 Pushups Goblet squats, 24/16 Sit-ups   Performance: Deadlift, 10×3 (80-85%) Tabata intervals:...Read More

Snatch technique   Fitness: High-hang power snatch; overhead squat, 7×1.2 (A) 21-15-9: Shoulder to overhead, 95/65 Wallball shots 20/14 (to 10′ and 9′) Burpees   Performance: Snatch, 10×1 (80-85%) 21-15-9: Shoulder to overhead, 115/80 Wallball shots 20/14 (to 11′ and 10′) BurpeesRead More

Open athletes – remember to submit your score prior to 8pm EST today! Dr. Gold from Full Motion Life and Sport will be treating athletes from 5-6pm on Monday. =============================================================================== Fitness: Back squat, 1×15;1×10,1×5 Fitness: For time (coach – record total time) Run 800m 10 pull-ups and 10 ring dips Rest 120 seconds Run 600m...Read More

Yoga with Sima at 10am! Don’t forget about Daylight savings and set your clock forward an hour! Free for members, friends welcome for $10 cash. ========================================================================================= Fitness: Split jerk technique, work up to a perfect single 3 rounds, AMRAP 4: 4 power cleans, 135/95 8 burpees *Rest one minute Performance: Split jerk, find heavy single...Read More

Nats vs. Braves. Tickets $23 (sitting in the Scoreboard Pavilion) and includes a free beer. Please RSVP by June 10 (note – your attendance on FB is confirmation to purchase a ticket for you). Reserve your space here.Read More

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Reminder – we are looking for Success Stories from our athletes for our new website. If you’ve seen tremendous improvement in fitness since joining BCF, shoot Tucker an email ( [email protected]) with your story! ===================================================================================================== Fitness: Deadlift, 5×5 (A) Tabata intervals: Kettlebell swings, 24/16 Pushups Goblet squats, 24/16 Sit-ups   Performance: Deadlift, 10×3 (80-85%) Tabata intervals:...Read More

Reminder – we are looking for Success Stories from our athletes for our new website. If you’ve seen tremendous improvement in fitness since joining BCF, shoot Tucker an email ( [email protected]) with your story! ===================================================================================================== Kipping pull-up and muscle up technique (or 30 muscle ups for time) Fitness: AMRAP 20: 10 thrusters, 95/65 20 burpees...Read More

1. Timeliness Being on time shows respect for the instructor and for your own body. The mobility preparation before the WOD is JUST as important as the WOD itself. If you miss too much of the warm-up period, we’ll have to ask that you move in to the next available class. This is to help...Read More