SCHEDULEThere IS a 3:30pm WOD today. BCF Holiday Party (@ The GOAT 7:00 – 10:00pm) 12 Days of Christmas For time:1 Clean and Jerk (155/105)2 Ring Muscle Ups3 Handstand Pushups (4″ Deficit for men)4 Front Squats (155/105)5 Ring Dips6 Burpees7 Kettlebell Swings (32/24)8 Box Jumps (24/20)9 Wall Balls (20/14)10 Chest to Bar Pull Ups11 Shoulder...Read More

REMINDER: BCF Holiday Party (@ The GOAT: Thursday Dec. 12, 7:00 – 10:00pm) Strength: E2MOM 1010 Push Press @60 – 65% Conditioning: EMOM 151: 20/15 Calorie Assault Bike (Fx: 15/12)2: 80 Double Unders (Fx: 50 DUs)3: Max Reps Power Cleans (155/105) (Fx: 135/95) (Rx+: 185/125)4: Rest5: RestRead 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 REMINDER: BCF Holiday Party (@ The GOAT: Thursday Dec. 12, 7:00 – 10:00pm) Strength: E2MOM 201: 10 Back Squats @62 – 67%2: 10 Back Rack Lunges...Read More

WODsEventsMondayDeadliftsTuesdayBack Squats + Lunges Core Blast (6:45 pm)Free Beginner CrossFit Class (6:30 pm) REGISTER HEREWednesdayPush PressThursday“12 Days of Christmas”BCF Holiday Party (@ The GOAT 7:00 – 10:00pm) FridayBench Press + Pendlay RowSaturday“Naughty or Nice”Naughty or Nice Toy Drive SundayTempo Front SquatsYoga (10:00 am) Strength: E2MOM 1012 Deadlifts @65 – 70% Conditioning: AMRAP 8Right Arm:5 Dumbbell...Read More

DONATE TO LITTLE LIGHTS Join us for an information session with Little Lights rep Teddi Berschel ([email protected]) to learn more about this great organization we are partnering with to support our local community! You will have an opportunity to register as a volunteer and also commit to being a leader for the BCF/CFR7 community for...Read More

Overall Programming Plan As we look at our programming through 2023 and into 2024, you can expect to see us work through a cycle of programming blocks similar to last year with the long term goal of building capacity across all the components of physical fitness. We will slowly build upon the different aspects of...Read More

8:00 AM10th Annual Hopeless Hope Winter Event. DETAILS >> 10:00 AMYoga with Kristen! 3:30 PMFaith & Fitness Free Workout & Discussion. DETAILS >> Strength: E2MOM 1010 Strict Press @ 60 – 65% Conditioning: 10 Rounds10 Russian Kettlebell Swings (32/24) (Fx: 24/16)5 Ring Dips (Fx: Hand Release Push-ups)Read More

Click the links below to watch past home workout recordings. Virtual Yoga Virtual Core Blast Mobility/Nutrition 3/29/2020 Yoga Core Blast Episode 1 Overhead Squat Seminar 3/31/2020 Yoga Core Blast Episode 2 4/15/2020 30 min. Mobility 4/2/2020 Yoga Core Blast Episode 3 4/20/2020 30 min. Mobility 4/5/2020 Yoga Core Blast Episode 4 4/22/2020 30 min. Mobility...Read More

Great job in the 2020 CrossFit Open! It was so fun to see how our 2019 programming led so many of you to take your fitness (and skills) to new levels (so many PRs!). Starting Monday, November 11, we will begin a new cycle of programming at BCF and CF Route 7. This cycle will...Read More

Conditioning: EMOM 301: 20/15 Calorie Assault Bike (Fx: 15/12)2: 10 Burpees3: Rest4: 20/15 Calorie Row (Fx: 15/12)5: 10 Burpees6: RestRead More