Programming NoteFriday and Sunday WODs will be determined based on the release of Open Workout 20.2. Overview of the Week WODsEventsMondaySplit JerksTuesdayClean ComplexCore Blast (6:45 pm) Free Beginner CrossFit Class (7:45 pm)WednesdayBack SquatsThursdayDumbbell BenchFridayTBDSaturdayOpen Workout 20.2SundayTBDYoga (10:00 am) Strength: E2MOM 162 Split Jerks (↑) Conditioning: For Time800m Run50 Deadlifts (185/125) (Fx: 155/105) (Rx+: 205/140)25 Chest-to-Bar...Read More

10:00 AMYoga with Kristen! 3:30 PMFaith and Fitness Free Workout and Discussion. DETAILS >> 5:15 – 6:30 PMNew Open Gym time! 5:30 PMNo WOD, CrossFit Open workouts only. Miss the Open workout? Need to repeat? Come to this class to throw down (again). Strength: E3MOM 185 Bench Press (Max Effort) Conditioning: AMRAP 9100 Double Unders...Read More

NEW CLASS TIMECheck out our new Saturday class at noon with Coach Cooper! Congratulations to Coach Rich and Kassie! Welcome to the world Kyler Michael Reilly! Open Workout 20.1 10 Rounds:8 Ground-to-Overheads (95/65)10 Bar-Facing Burpees Scaled:(65/45), may step over bar on burpees. Time cap: 15 minutes.Read More

REMINDERThe CrossFit Open is live! Sign up here! Conditioning: 5 RoundsWork 1:00/Rest 0:15, Rotating Stations1: Max Calories Assault Bike2: Max Calories Row3: Max Calories Ski Erg4: 200m Run5: Rest Finisher: 3 Rounds for Quality 100 ft Bottoms Up Kettlebell Walk (50L/50R) :45 Hollow Hold 10 Tempo ring Dips (33X1) :45 Weighted High PlankRead More

REMINDERThe CrossFit Open begins tonight! Sign up here! SCHEDULENo 3:30 PM WOD or afternoon open gym today. Strength: E3MOM 183 Tempo Deadlifts 3 seconds on descent and 3 seconds hold at top. Building in weight but, for quality, not max effort. No mixed grip. Double overhand with hook grip only. Conditioning: 21 – 15 –...Read More

REMINDERThe CrossFit Open begins TOMORROW! Sign up here! Conditioning: 5 Rounds400m Run5 Hang Power Cleans (185/125) (Fx: 135/95) (205/145)5 Hang Squat Cleans (185/125) (Fx: 135/95) (205/145)For Rx/Fx/Rx+, all 10 cleans must be unbroken.Read More

REMINDERThe CrossFit Open begins on Thursday! Sign up here! 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: E3MOM 21Front Squat + Thruster + Front Squat + Thruster (Max Effort) Conditioning: AMRAP 740 Box...Read More

REMINDERThe CrossFit Open begins on Thursday! Sign up here! Overview of the Week WODsEventsMondayPush PressesTuesdayFront Squat+ThrusterFree Beginner CrossFit Class (6:30 pm)Core Blast (6:45 pm)WednesdayRunningThursdayDeadliftsCrossFit Open Begins!FridayTBDSaturdayOpen Workout 20.1SundayBench PressYoga (10:00 am)Faith & Fitness (3:30 pm)Open 20.1 WOD/Repeats (5:30 pm) Strength: E2MOM 145 Touch-and-Go Push Press (Max Effort) Conditioning: 2 Rounds25 Toes-to-Bar (Fx: 50 Sit-ups)25 Deadlifts...Read More

10:00 AMYoga with Kristen! Conditioning: 3 RoundsAMRAP 216/12 Calorie Row (Fx: 12/10)Max Reps Burpees Over the Rower-Rest 2 Minutes- AMRAP 216/12 Calorie Ski (Fx: 12/10)Max Reps Double-Unders-Rest 2 Minutes- AMRAP 216/12 Calorie Assault Bike (Fx: 12/10)Max Reps Alternating Dumbbell Hang Clean and Jerk (50/35) (Fx: 35/20)-Rest 2 Minutes-Read More

Strength: E2MOM 16Hang Power Snatch1: 7@55%2: 6@60%3: 5@65%4: 4@70%5: 3@75%6: 2@80%7: 1@85%8: 1@90% All multi-rep sets should be touch and go. Conditioning: AMRAP 1210 Wall Balls (20/14)5 Ring Muscle-ups (Fx: Chest-to-Bar Pull-ups) 20 Wall Balls5 Ring Muscle-ups (Fx: Chest-to-Bar Pull-ups)30 Wall Balls5 Ring Muscle-ups (Fx: Chest-to-Bar Pull-ups)40 Wall Balls5 Ring Muscle-ups (Fx: Chest-to-Bar Pull-ups) Continue...Read More