Weekly OverviewEvents/ClassesMondayDeadliftsTuesdayPush PressCore Blast – 6:45pm! Free Beginner CrossFit – 7:45pm REGISTERWednesdaySquat SnatchesThursdayStrict Toes to BarFridayBack SquatsSaturdayPower CleansFree Beginner CrossFit – 12:00pm REGISTERSundayAssault Bike Yoga – 10:00am Strength: E3MOM 15Deadlifts1: 4 @75-80%2: 4 @75-80%3: 4 @80-85%4: 4 @80-85%5: 4 @80-85% Conditioning: 4 Rounds Work 3:00/Rest 1:00 500/450m RowAMRAP Burpees Over The RowerRead More

Yoga with Kristen!!! – 10:00AM   Strength: E2MOM 12 8 Strict Press + :20 Overhead Hold(50% BW/ 35% BW) Conditioning: 21 – 15 – 9Front Squats (135/95) (Fx: 95/65) (Rx+: 165/115)200m Run With Wall Ball After Each Round (20/14)Read More

Free Beginner CrossFit – 12:00pm REGISTER Strength: E3MOM 182 Power Snatches (ME) Conditioning: 3 Rounds 15 Hang Power Cleans (Rx: 115/80) (Fx: 75/55) (Rx+: 135/95)75 Doubles Unders (Fx: 50 DUs)Rest 1:00Read More

Strength: E3MOM 154 Back Squats @75-80% Conditioning: AMRAP 1:30Assault Bike Calories Finisher: 4 Rounds 1:00 Plank 10 Weighted Sit-Ups (Rx+: GHD Sit-Ups)200m Jog Read More

Strength: Every 2:30 for 6 Rounds2 Squat Cleans (ME) Conditioning: For Time: 1500m Row (Fx: 1000m) 100 Russian Kettlebell Swing (Rx: 24/16) (Fx: 16/12) 50 Burpees Over the RowerTime Cap 15:00Read More

Congratulations to Gary and Kelley on their wedding!!! So happy for you guys! The BCF family wishes you nothing but the best 🙂 #BCFLoveMachine #loveisnotcancelled #qurantinepartnerforlife #justmarried Strength: E3MOM 154 Deadlifts @75-80% Conditioning: AMRAP 1030 Push Jerks (Rx: 95/65) (Fx: 75/55)20 Front Rack Lunges (Rx: 95/65) (Fx: 75/55)Read More

Core Blast – 6:45pm!!!!  Conditioning: E5MOM 401: 1000m Run (Fx: 800m Run)2: AMRAP10 Calorie Ski Erg10 Alternating Dumbbell Hang Snatches (50/35) (Fx: 35/20) (Rx+: 70/50)3: 1000m Run (Fx: 800m Run)4: AMRAP10 Sit Ups5 Burpee Bar Muscle Ups (Fx: Burpee Chest to Bar Pull Ups)Read More

Weekly OverviewEvents/ClassesMondayMuscle Up StrengthTuesdayLong Interval Conditioning Core Blast – 6:45pmWednesdayDeadliftsThursdaySquat CleansFridayBack SquatsSaturdayPower SnatchesFree Beginner CrossFit – 12:00pm REGISTERSundayStrict PressYoga – 10:00am Strength: 4 Rounds 100m Kettlebell Farmers Carry5 Strict Chest to Ring Pull Ups + 1 Strict Ring Muscle Up (Fx: 5 Ring Kips Swings With Pull + 1 Ring Muscle Up) Conditioning: 7 Rounds 7...Read More

Yoga with Kristen!!! – 10:00AM Strength: EMOM 12 1: AMRAP :45 Right Arm Kettlebell Cleans2: AMRAP :45 Left Arm Kettlebell Cleans3: AMRAP :45 Ring Push Ups (Fx: Hand Release Push Ups)4: Rest  Conditioning: AMRAP 126 Each Arm Kettlebell Front Squats (32/24) (Fx: 24/16)8 Push Jerks (135/95) (Fx: 95/65)10 Burpees Over the BarRead More

Free Beginner CrossFit – 12:00pm REGISTER Strength: E2MOM 121 High Hang Power Snatch + 1 Hang Power Snatch + 1 Power Snatch (ME) Conditioning: For Time: 18 – 15 – 12 – 9 – 6 – 3Chest to Bar Pull-Ups (Fx: Pull-Ups)Strict Handstand Push-Ups (Fx: Kipping Handstand Push Ups)Time Cap 12:00Read More