Strength: E3MOM 151 High Hang Snatch + 1 Hang Snatch + 1 Snatch (ME) Snatch from floor must be touch and go. No dropping barbell during complex. Conditioning: 2 Rounds1:15 Work / 0:45 Rest and Transition1: Max Calorie Ski-erg2: Max Reps Burpees3: Max Calorie Row4: Max Reps Renegade Row (50/35) (Fx: 35/20)Read More
Strength: Rx+:For Time30 Ring Muscle-upsFirst set: max unbroken reps. After that, continue with breaks as needed.Rx:For Time20 Ring Muscle-ups For Time Fx:For Time20 Chest-to-Bar Pull-ups20 Ring Dips Time Cap: 12 minutes. Conditioning: AMRAP 11200m Run2 Rope Climbs Fx:AMRAP 11200m Run1 Rope ClimbRead More
REMINDERThe BCF/CFR7 AM v. PM Throwdown is August 17. Have you signed up yet? Strength: DeadliftE3MOM 15Set 1: 2 @ 85-90%Set 2: 2 @ 85-90%Set 3: 2 @ 85-90%Set 4: 2 @ 90-95%Set 5: 2 @ 90-95%+ Conditioning: 3 Rounds14 Toes-to-Bar (Fx: 10 Toes-to-Bar)7 Power Clean and Jerk (135/95) (Fx: 115/80) (Rx+: 155/105)Read More
6:45 PMCore Blast with Shauna! 7:45 PMFree Beginner CrossFit Class! Anyone interested in trying out a CrossFit class is welcome to come check out what BCF has to offer! Strength: E2MOM 141 Push Press + 1 Push Jerk + 1 Push Press + 1 Push Jerk (ME) Conditioning: AMRAP 106 Alternating Pistols (Fx: DB Goblet...Read More
12:00 NOONFREE Beginner CrossFit Class! Anyone interested in trying out a CrossFit class is welcome to come check out what BCF has to offer! On August 6, 2011, a tragedy shook the military community and Americans everywhere. In a single instance, America lost 30 military service members, many of whom were members of the Navy...Read More
Gymnastics Skill: Rx: 10 Min. Max Distance Handstand Walk Fx: 10 Min. Handstand Walk Practice Conditioning: AMRAP 310 Toes to Bar (Fx: 5 Toes to Bar)10 Overhead Squats (135/95) (Fx: 115/80)Rest 3 min.AMRAP 310 Toes to Bar (Fx: 5 Toes to Bar)10 Overhead Squats (115/80) (Fx: 95/65)Rest 3 min.AMRAP 310 Toes to Bar (Fx: 5...Read More
REMINDERThe BCF/CFR7 AM v. PM Throwdown is August 17. Have you signed up yet? Strength: Clean25 minutes to build to a 1 rep max. Conditioning: With a Partner, Alternating Movements:AMRAP 12200m Row10 Burpees Over the Rower10 Double Dumbbell Hang Clean and Jerk (50/35) (Fx: 35/20)Read More
Complete the form below and then you will automatically be routed to our page with rates and the option to register for our Beginners Foundations course.
Complete the form below and then you will automatically be routed to our page with rates and the option to register for our Beginners Foundations course.
