10:00 AMYoga with Kristen! Strength: E2MOM 1010 Push Jerks @60 – 65% Conditioning: AMRAP 155 – 10 – 15 – 20….Russian Kettlebell Swings (32/24) (Fx: 24/16)Sit Ups200m Run Between RoundsRead More

Free Beginner CrossFit Class (12:00 pm) REGISTER HERE Strength: E3MOM 155 High Hang Squat CleansSet 1: 60 – 65%Set 2: 65 – 70%Set 3: 70 – 75%Set 4: 70 – 75%+Set 5: 70 – 75%++ Conditioning: 3 Rounds20 Alternating Dumbbell Hang Snatches (50/35) (Fx: 35/20)20 Alternating Dumbbell Hang Clean and Jerks (50/35) (Fx: 35/20)20 Burpees over...Read More

Strength: E2MOM 181: 5 Kip Swings + 5 Kipping Straight Leg Raise + 5 Toes to Bar2: 0:30 – 1:00 Handstand Hold (Freestanding if Possible)3: 5 Strict Pull Ups + 5 Kip Swings + 5 Kipping Chest to Bar Pull Ups Fx:1: 5 Kip Swings + 5 Kipping Knee Raises + 5 Kipping Straight Leg...Read More

SCHEDULE UPDATE: Going forward, we will have the 3:30pm WOD every day of the week (including Thursday). We no longer have Open Gym on Thursday afternoon. Zen Planner is always up to date, so be sure to reserve your classes! “8 Nights of Hanukkah” With a Partner, One Person Working at a Time 8 Rounds8...Read More

Last chance for new BCF Hoodies!!! Fill out the order form HERE. Strength: E2MOM 201: 10 Back Squats @65 – 70%2: 10 Back Rack Lunges @50-55% Back rack lunge weight based on 1RM back squat Conditioning: 4 Rounds200m Run5 Burpee Bar Muscle Ups (Fx: Burpee C2B Pull Ups) Time Cap 12:00Read More

6:30 PMFree Beginner CrossFit Class! Anyone interested in trying out a CrossFit class is welcome to come check out what BCF has to offer! 6:45 PMCore Blast with Shauna Strength: E2MOM 201: 10 Bench Press @70 – 75%2: 10 Pendlay Row (A) Conditioning: AMRAP 95 Hang Power Snatch (135/95) (Fx: 115/80) (Rx+: 165/115)50ft Handstand Walk...Read More

WODsEventsMondayDeadliftsFREE ART Soft Tissue Treatment from Full Motion Life & Sport (5:15 – 6:45pm) TuesdayBench Press + Pendlay Row Core Blast (6:45 pm)Free Beginner CrossFit Class (6:30 pm) REGISTER HEREWednesdayBack Squats + Lunges Thursday“8 Nights of Hanukkah” FridayGymnastics StrengthSaturdayHigh Hang Squat CleansFree Beginner CrossFit Class (12:00 pm) REGISTER HERE SundayPush JerksYoga (10:00 am) Strength: E2MOM...Read More

10:00 AMYoga with Kristen! Last chance for new BCF Hoodies!!! Fill out the order form HERE. Strength: E3MOM 155 Tempo Front Squats (33×1) (↑) Conditioning: With a Partner, Alternating Rounds 8 Rounds 15/12 Calorie Row (Fx: 12/10) 15 Dumbbell Goblet Squats (50/35) (Fx: 35/20)Read More

Naughty or Nice Toy Drive Conditioning: “Naughty or Nice”Naughty15-12-9Power Snatch (95/65)Thrusters (95/65)30 Double Unders after each barbell movement.Nice15-12-9Power Snatch (75/55)Thrusters (75/55)30 Double Unders after each barbell movement. Strength: 3 Rounds1 Each Arm Turkish Get Ups (↑)10 Strict Toes to Bar (Fx: Strict Straight Leg Raise)Read More

Last chance for new BCF Hoodies!!! Fill out the order form HERE. Strength: E2MOM 201: 10 Bench Press @ 65 – 70%2: 10 Pendlay Row (A) Conditioning: 3 Rounds200m Run (sub Row/Bike/Ski if raining)15 Deadlifts (135/95) (Fx: 95/65)Read More