Today is the last day to fill out the Member Satisfaction Survey!!! We want to thank the 100+ members who have already completed it and have given us great insight into our operations! Strength: E2MOM 10Deadlift1: 8@70-75%2: 8@70-75%3: 8@75-80%4: 8@75-80%5: 8@75-80% Conditioning: For Time:30 Ring Muscle Ups (Fx: Chest to Bar Pull Ups) E3MOM including...Read More

Conditioning: E2MOM 401: 30/25 Calorie Bike (Fx: 25/20)2: 25/20 Calorie Ski Erg (Fx: 20/15)3: 15 Burpee Box Jump Overs (24/20)4: 3 Push Jerks (↑)5: Rest Starting WeightsRx: (135/95)Fx: (95/65)Rx+: (165/115) Score is heaviest set of 3 on Push Jerks.Read More

Strength: E2MOM 10Back Squat1: 8@70-75%2: 8@70-75%3: 8@75-80%4: 8@75-80%5: 8@75-80% Gymnastics Test: For Time:50 Toes to Bar Time Cap 7:00 Fx:AMRAP 7Toes to Bar Finisher: 5 Rounds5 Each Arm Kettlebell Strict Press 5 Each Side Single Leg Kettlebell Romanian Deadlifts 5 Each Arm Kettlebell Hang Snatch Pick a weight that can be done for full rounds, unbroken. Read More

Rope Climbs and Pistols Skills Class with Coach Cooper at 5:45pm!!! Core Blast with Shauna at 6:45pm!!! Free Beginner CrossFit Class 6:30 pm REGISTER HERE Strength: E2MOM 85 Strict Handstand Push Ups10 Handstand Push UpsMax Reps Sit Ups Fx:E2MOM 810 Handstand Push Ups Max Reps Sit Ups Conditioning: With a Partner:5000m Row Alternate every 500m...Read More

WODsEventsMondaySnatches Monday, January 27, 2020, 5:00 pm – 7:00 pm: Free Mobility Assessments & Dry Needling Demonstration TuesdayGymnastics and Partner Rowing Metcon Skills Class with Coach Cooper 5:45pm!!! (Rope Climbs and Pistols) Core Blast with Shauna at 6:45pm!!!Free Beginner CrossFit Class 6:30 pm REGISTER HERE WednesdayBack Squats ThursdayInterval Conditioning and Push Jerks FridayDeadlifts SaturdayPower Cleans...Read More

10:00 AMYoga with Kristen! Strength: 10 – 9 – 8 – 7 – 6 – 5 – 4 – 3 – 2 – 1Strict Pull Ups Strict Ring DipsFx:10 – 8 – 6 – 4 – 2Strict Pull Ups Strict Ring DipsTime Cap 18:00 Conditioning: 3 Rounds25 Toes to Bars (Fx: 20 T2Bs)30 Pistols (Fx:...Read More

Body Composition DEXA Scans Free Beginner CrossFit Class (12:00 pm) REGISTER HERE Strength: E3MOM 151 Squat Clean Thruster + 1 Push Press (ME) Conditioning: 6 RoundsWork 1:00/Rest 0:30AMRAP6 Burpee Bar Muscle Ups (Fx: Burpee C2B Pull Ups)12 Kettlbell Push Press (6L/6R) (24/16) (Fx: 16/12)24 Kettlebell Swings (24/16) (Fx: 16/12)Read More

Dexa Scans this Saturday, 8:30am-12:30pm!!! Click here to reserve your time slot! Conditioning: For Time:1000m Run10 Rope Climbs200 Double Unders-Rest 3:00-600m Run5 Rope Climbs100 Double UndersRead More

Dexa Scans this Saturday, 8:30am-12:30pm!!! Click here to reserve your time slot! Strength: “Diane”21 – 15 – 9Deadlifts (225/155)Handstand Push Ups Conditioning: 3 Rounds15 GHD Sit Ups/Weighted Sit Ups30 Double KB Front Rack March :45 Weighted Plank (↑)1:00 Easy Ski/BikeRead More

Reminder – We have released our 2020 member satisfaction survey! This survey allows us to receive your valuable feedback so we can continue to improve our operational an coaching performance at BCF. Please complete the survey by the end of the month. Skill: 5:00 Handstand Hold Practice Conditioning: 14 RoundsWith a partner, alternating movements15/12 Calorie...Read More