Strength: E2MOM 16Power Snatches (ME)1: 5 Reps2: 4 Reps3: 3 Reps4: 2 Reps5: 1 Rep6: 1 Rep7: 1 Rep8: 1 Rep Conditioning: For Time: 14 – 12 – 10 – 8 – 6 – 4 – 2Chest To Bar Pull-Ups (Fx: Pull Ups)After Each Set of Pull Ups:6 Burpees6 Kettlebell Swings (Rx: 24/16) (Fx: 16/12)...Read More

Conditioning: EMOM 241: 20/15 Calorie Assault Bike (Fx: 15/10)2 – 4: 400m Run1 Push Jerk (ME) Finisher: 4 Rounds1:00 Goblet Wall Sit10 Ring Body Saws (Fx: Floor Body Saws)Read More

Core Blast – 6:45pm!!!!  Join us in congratulating our member Melissa on her recent engagement to Leah!!! The BCF family wishes you two nothing but the best!!! #engagement #loveislove #twobrides #equality #quarantinepartnerforlife <3   Strength: E3MOM 15Deadlifts1: 4 @75-80%2: 4 @80-85%3: 4 @80-85%4: 4 @80-85%5: 4 @85-90% Conditioning: AMRAP 88 Toes to Bar8 Alternating Dumbbell...Read More

Weekly OverviewEvents/ClassesMondayGymnastics and BodybuildingFree Beginner CrossFit – 6:45pm REGISTERTuesdayDeadliftsCore Blast – 6:45pm! WednesdayLong Barbell ConditioningThursdayPower SnatchesFridayTempo ThrustersSaturdayBack SquatsFree Beginner CrossFit – 12:00pm REGISTERSunday“Elizabeth”Yoga – 10:00am Strength: Every 1:30 for 4 Rounds 1: 10 Dumbbell Pull Overs2: 5 – 10 Strict Pull Ups Conditioning: 3 Rounds30/25 Calorie Row (Fx: 20/15)15 Each Arm Dumbbell Thrusters (Rx: 50/35) (Fx: 35/20)...Read More

Yoga with Kristen!!! – 10:00AM Conditioning: E3MOM 361: 40/30 Assault Bike Calories (Fx: 30/20)2: 50 Sit ups (Fx: 40 Sit Ups)3: 15 Burpees Over the BarAMRAP Power Snatches (165/115) (Fx: 115/80) (Rx+: 185/125)Read More

Free Beginner CrossFit – 12:00pm REGISTER Strength: E3MOM 182 Power Cleans (ME) Conditioning: 21 – 15 – 9Push Jerks (135/95) (Fx: 95/65)12 – 9 – 6Bar Muscle Ups (Fx: Chest to Bar Pull Ups)Read More

Strength: E3MOM 15Back Squats1: 4 @75-80%2: 4 @75-80%3: 4 @80-85%4: 4 @80-85%5: 4 @80-85% Conditioning: 3 Rounds30 Wall Balls (20/14) 20 Russian Kettlebell Swings (32/24) (Fx: 24/16)Read More

Strength: EMOM 121: 5 – 10 Strict Toes to Bar2: 10 – 15 Strict Ring Dips (Fx: Ring Push Ups)3: 100m Jog4: Rest Conditioning: EMOM 20 1: 200m Run 2: Rest 3: 20/15 Calorie Ski Erg (Fx:15/10) 4: Rest 5: AMRAP Box Jumps (30/24) (Fx: 24/20) (Rx+: 36/30)Read More

Strength: E3MOM 182 Squat Snatches (ME) Conditioning: AMRAP 1111 Overhead Squats (115/80) (Fx: 75/55) (Rx+: 135/95)66 Double UndersRead More

Core Blast – 6:45pm!!!!  Free Beginner CrossFit – 7:45pm REGISTER Strength: Every 1:30 for 6 Rounds3 Push Press (ME) Conditioning: 5 Rounds10 Pull-Ups 5 Each Side Kettlebell Cleans (32/24) (Fx: 24/16)5 Each Side Kettlebell Front Rack Reverse Lunges (32/24) (Fx: 24/16)Read More