SCHEDULE CHANGEBeginning this week, Tuesday afternoon open gym is moved to 8:30 am – 1:00 pm. 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: EMOM 12Min 1: 3-5 Strict Muscle-UpsMin 2: 20 Alternating...Read More

SCHEDULE CHANGEBeginning this week, bootcamp will no longer be held on Monday night. Overview of the Week WODsEventsMondayBack SquatTuesdayMuscle-Ups+PistolsCore Blast (6:45 pm)Free Beginner CrossFit Class (6:30 pm)PM Open Gym Moved to 8:30 am – 1:00 pmWednesdaySnatchThursdayCleanFridayHandstand Walk PracticeSaturday“31 Heroes”Free Beginner CrossFit Class (12:00 noon)SundayDeadliftYoga (10:00 am)Skills+Mobility (1:20 pm) Strength: Back Squat25 minutes to build to...Read More

10:00 AMYoga with Kristen! 1:20 PMSkills & Mobility Workshop Conditioning: 3 Rounds, Rotating StationsWork 1:15/ Transition 0:45Station 1: Max Calorie Assault BikeStation 2: Max Reps BurpeesStation 3: Max Calories Ski ErgStation 4: Max Reps PistolsStation 5: RestRead 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! 12:00 – 3:00 PMOlympic Weightlifting Seminar at CFR7. DETAILS and REGISTRATION HERE >> Strength: Clean and Jerk 25 minutes to Build to a 1 rep max. Conditioning: 3 Rounds20 Thrusters (95/65)...Read More

Strength: SnatchE3MOM 18Set 1: 2 @75%Set 2: 2 @ 80%Set 3: 2 @ 85%Set 4: 2 @ 85%+Set 5: 2 @ 85%++Set 6: 2 @ 85%+++ Not touch-and-go. Conditioning: AMRAP 1415/12 Calorie Row (Fx: 12/10)10 Toes-to-Bar (Fx: 7 Toes-to-Bar)10 Deadlifts (205/145) (Fx: 185/125)Read More

Strength: Back SquatE3MOM 15Set 1: 3 @ 85-90%Set 2: 3 @ 85-90%Set 3: 3 @ 85-90%Set 4: 3 @ 90-95%Set 5: 3 @ 90-95% Conditioning: 3 Rounds20 Kettlebell Snatch (24/16) (Fx: 16/12) (10 Each Arm)20 Goblet Squats (24/16) (Fx: 16/12)Read More

REMINDERThis Saturday! Olympic Weightlifting Seminar at CFR7. DETAILS and REGISTRATION HERE >> Strength: EMOM 18Min 1: 10-15 GHD Sit Ups (Add weight if possible)Min 2: RestMin 3: Plank on Rings :45 (Add weight if possible)Min 4: RestMin 5: 10-15 Ring Push-ups (Add weight if possible)Min 6: Rest Fx:EMOM 18Min 1: 10-15 Weighted Sit UpsMin 2:...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: E4MOM 203 Tempo Front Squat (35×3)Set 1: 45-50%Set 2: 55-60%Set 3: 60-65%Set 4: 65-70%Set 5: 70-75%+ Conditioning: 3 Rounds10 Bar Muscle-Ups (Fx: Chest-to-Bar Pull-ups)20 Front...Read More

Schedule Update – Monday 7:30pm Boot Camp is CANCELLED this week. Overview of the Week WODsEventsMondayDeadliftsTuesdayFront SquatsCore Blast (6:45 pm)Free Beginner CrossFit Class (7:45 pm)WednesdayMidline Stability GymnasticsThursdayBack SquatsFridaySnatchesSaturdayClean & JerkFree Beginner CrossFit Class (12:00 noon)Oly Weightlifting Seminar @ CFR7 (12-3 pm)SundayCardio EMOMYoga (10:00 am)Skills+Mobility (1:20 pm) Congrats to the 3rd Annual BCF / CFR7 Scaled...Read More

10:00 AMYoga with Kristen! 1:20 PMSkills & Mobility Workshop: Kipping Handstand Push-ups and Handstand Walks Strength: E3MOM 183 CleansSet 1: 3 @ 70%Set 2: 3 @ 75%Set 3: 3 @ 80%Set 4: 3 @ 85% Set 5: 3 @ 85%+Set 6: 3 @ 85%++ Not touch and go. Conditioning: 6 RoundsWith a Partner, Alternating Full...Read More