10:00 AMYoga with Kristen! 1:20 PMSkills & Mobility Workshop is Kipping pull ups and butterfly pull ups this week! Strength: E2MOM 142 Push Jerks + 1 Split Jerk Conditioning: 5 Rounds ofAMRAP 210 Dumbbell Power Snatches (50/35)10 Box Jumps (30/24)(Fx: 24/20)Rest 2:00 Start where you left off on each AMRAP.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! Strength: Deadlift3×4@80-85%2×4@85-90% Conditioning: For Time200 Meter Run30 Overhead Squats (95/65) (Rx+: 115/80)400 Meter Run20 Overhead Squats (95/65) (Rx+: 115/80)600 Meter Run10 Overhead Squats (95/65) (Rx+: 115/80)Read More

Strength: E3MOM 15 Rx: 3 Strict Ring Muscle-ups + 3 Ring Dips + 3 Kipping Ring Muscle-ups Fx:3 Strict Pull-ups + 3 Kipping Chest-to-Bar Pull-ups5 Ring Dips Scaled:3-5 Jumping Pull-ups with 2-3 sec. negative10 Push-ups Conditioning: AMRAP 1010 Hang Clean and Jerks (115/80) (Fx: 95/65)(Rx+: 135/95)10 Burpees Over the BarRead More

Strength: Snatch ComplexE3MOM 151 Squat Snatch + 1 Overhead Squat + 1 Hang Squat Snatch + 1 Overhead Squat (Max. Effort) Conditioning: 5-10-15-20-25-20-15-10-5Kettlebell Swings (24/16)Kettlebell Front Squat (24/16) Finisher: 5 MinutesMax Distance Farmers WalkRead More

5:30 PMPelvic Floor Movement Strategies Seminar! MORE DETAILS >> Strength: Back SquatE3MOM 15Set 1: 4@80-85%Set 2: 4@80-85%Set 3: 4@80-85%Set 4: 4@85-90%Set 5: 4@85-90% Conditioning: 5 Rounds12 Toes-to-Bar (Fx: 9)15 Push-ups50 Double Unders (Fx: 30)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 163 Touch-and-Go Power Cleans (Max. Effort) Conditioning: AMRAP 15600m Run15 Deadlifts (185/125)(Fx: 135/95)Read More

Overview of the Week WODsEventsMonday“Fight Gone Bad”TuesdayPower CleansCore Blast (6:45 pm)Free Beginner CrossFit Class (7:45 pm)WednesdayBack SquatsPelvic Floor Movement StrategiesThursdaySnatch ComplexFridayMuscle-UpsSaturdayDeadliftsFree Beginner CrossFit Class (12:00 noon)SundayJerk ComplexYoga (10:00 am)Skills+Mobility (1:20 pm) Conditioning: “Fight Gone Bad”Three Rounds, 1 minute per stationWall balls (20/14)Sumo Deadlift High-Pull (75/55)Box Jump (24/20)Push Press (75/55)Calorie RowRest Compare to February 11, 2017....Read More

10:00 AMYoga with Kristen is CANCELLED. Back next week! 1:20 PMSkills & Mobility Workshop is handstand push-ups and handstand walks this week! Strength: Deadlift4×4@80-85%1×4@85-90% Rest 2-3 minutes between sets. Conditioning: 3 Giant Sets8-12 Tempo Ring Rows (3013)8-12 Strict Ring Dips0:30 – 0:45 GHD Hip Extension Hold or Weighted High PlankRead 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! 3:00 – 6:00 PMOlympic Weightlifting Seminar with Coach Brock! DETAILS & SIGN-UPs >> Strength: For Time10 Hang Power Snatches (95/65) (Fx: 75/55)20 Air Squats40 Double-Unders Rest 1:00 10 Power Snatches (115/80)...Read More

Strength: Clean & Jerk ComplexE3MOM 211 Squat Clean + 1 Front Squat + 1 Hang Squat Clean + 1 Split Jerk (ME) Conditioning: For Time30 Reverse Back Rack Lunges (135/95) (Fx: 95/65)30 Abmat Situps20 Reverse Back Rack Lunges (135/95) (Fx: 95/65)40 Abmat Situps10 Reverse Back Rack Lunges (135/95) (Fx: 95/65)50 Abmat Situps Finisher: For Time:30/25...Read More