Strength: E2MOM 10Snatch Balance+Drop Snatch+Overhead SquatSet 1: 40%Set 2: 45%Set 3: 50%Set 4: 55%Set 5: 60%Directly into:Hang SnatchE2MOM 10Set 1: 3 @ 65%Set 2: 3 @ 70%Set 3: 3 @ 75%Set 4: 3 @ 80% Set 5: 3 @ 80%+ Conditioning: For Time40/32 Calorie Ski Erg (Fx: 32/25)30 Ring Dips (Fx: Hand Release Push-Ups)20 Chest-to-Bar...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: Back SquatE3MOM 15Set 1: 3 @ 80-85%Set 2: 3 @ 80-85%Set 3: 3 @ 85-90%Set 4: 3 @ 85-90%Set 5: 3 @ 85-90% Conditioning: 3...Read More

Overview of the Week WODsEventsMondaySnatch-Row-Double UndersTuesdayBack SquatsCore Blast (6:45 pm)Free Beginner CrossFit Class (7:45 pm)WednesdaySnatch Skill Transfer ComplexThursdayCore StrengthFridayClean+Jerk ComplexSaturdayHelen VariationFree Beginner CrossFit Class (12:00 noon)SundayFront SquatsYoga (10:00 am)Skills+Mobility (1:20 pm)Faith & Fitness (3:30 pm) Conditioning: 7 Rounds15 Power Snatches (75/55)200m Row50 Double-Unders Finisher: Core Strength: 3 Rounds :10 Hollow Hold 10 Hollow Rocks 10...Read More

10:00 AMYoga with Kristen! 1:20 PMSkills & Mobility Workshop Strength: DeadliftE3MOM 15 Set 1: 3 @ 80-85% Set 2: 3 @ 80-85% Set 3: 3 @ 80-85% Set 4: 3 @ 85-90% Set 5: 3 @ 85-90% Conditioning: For Time21 – 15 – 9Overhead Squats (135/95) (Fx: 115/80) (Rx+: 155/105)Box Jumps (30/24) (Fx: 24/20) Rest...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! Afternoon Open Gym hours shortened to 12:00 – 1:00pm for holiday weekend. Strength: E2MOM 141 Push Press + 2 Push Jerk (Max Effort) Conditioning: 2 RoundsAMRAP 2Calories on Ski ErgRest 2:00AMRAP...Read More

REMINDERBootcamp is CANCELLED tonight. Strength: E3MOM 153 Clean Deadlifts + 3 High Hang CleansSet 1: 3 @ 60%Set 2: 3 @ 65%Set 3: 3 @ 70%Set 4: 3 @ 75% Set 5: 3 @ 75%+ Conditioning: 3 Rounds10 Strict Handstand Push-ups (Fx: Kipping HSPU) (Rx+: 4″ Deficit)20 Toes-to-Bar (Fx: 10 T2B)Read More

This British Hero WOD was designed by CrossFit NW1 (Conwy, Wales) in memory of member and athlete Lt. Garreth Jenkins of Colwyn Bay, Conwy, who collapsed at the Commando Training Centre, Lympstone, Devon, while on a 30-mile (48km) march on Thursday, May 28, 2015. Lt Jenkins, who was in his mid-20s, died during the so-called...Read More

REMINDERBootcamp is CANCELLED tonight. Strength: EMOM 18Min 1: 5 Strict Chest-to-bar Pull-ups (add weight if possible)Min 2: RestMin 3: High Plank :45 (add weight if possible)Min 4: RestMin 5: 20-30 Hollow RocksMin 6: Rest Fx:EMOM 18Min 1: 3-5 Strict Pull-upsMin 2: RestMin 3: High Plank :45Min 4: RestMin 5: 15-20 Hollow RocksMin 6: Rest Conditioning:...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: Snatch Skill Transfer ComplexE2MOM 10Behind-the-Neck Snatch Grip Push Press + Snatch Balance + 2 Overhead SquatsSet 1: 40%Set 2: 45%Set 3: 50%Set 4: 55%Set 5:...Read More

New Programming Block!!! Starting Monday, August 5, we will begin a new block of programming at BCF and CF Route 7. This programming block will be 1 month long ending on September 1.The goals for this block of programming will be to focus on developing gymnastics skills. In addition to the gymnastics program we will...Read More