Yoga with Liz at 10:00am!!! Mobility/Skills Class with Coach Brandon: Handstand Push ups and Handstand walks!! Strength: Strict Press3×10@60-65% with 3 sec. descent2×10@60-65% without tempo Rest 2 mins. between sets. Conditioning:  For Time Cash-in: 400m Run 21-15-9Front Squat (135/95) (Fx: 95/65)Russian Kettlebell Swing (32/24) (Fx: 24/20) Cash-out: 400m RunRead More

FREE Beginner CrossFit Class at 12:00PM. Anyone interested in trying out a CrossFit class is welcome to come check out what BCF has to offer!! Strength: E3MOM 185 High Hang Squat Clean Set 1: 55%Set 2: 60%Set 3: 60%Set 4: 65%Set 5: 65%Set 6: 70% Percentage based on 1RM Clean Conditioning:  AMRAP 415 Deadlifts (155/105) (Fx:...Read More

Strength: 5 Rounds Bench Press10@60-65% 10 False Grip Ring Rows Rest 2 min. between sets Conditioning:  AMRAP 12:10 Handstand Push ups (Fx: Hand release Push Up)25 Double Unders10 Pistols (Fx: 10 KB Goblet Box Step up) (24/16) 25 Double Unders10 meter Handstand walk (Fx: Low Bear Crawl)25 Double Unders10 Toes to Bar25 Double Unders    Read More

Strength: E4MOM 20Deadlift:Set 1: 10@60-65% Set 2: 10@65-70%Set 3: 10@70-75% Set 4: 10@70-75% Set 5: 10@75-80% Immediately after each set, row 1 minute, easy pace, damper at 3 or less. Conditioning:  For time400 meter run with Dumbbell (50/35) (Fx: 35/20)40 Alternating Dumbbell Snatches (50/35) (Fx: 35/20)40 Wall Ball Shots (20/14)Read More

Strength: 3 Rounds10 Strict T2B5-10 Strict Pull Ups (C2B if possible)10-15 Ring Push Ups200m Run (Easy, recovery pace) Conditioning:  4 RoundsAMRAP 35 Hand Release Burpees over Bar4 Power Clean and Jerks (135/95) (Fx: 95/65) (Rx+: 155/105) 3 Ring Muscle Ups (Fx: 6 C2B Pull Ups)2 Power Snatches (135/95) (Fx: 95/65) (Rx+: 155/105) 1 Rope ClimbRest...Read More

For those of you who don’t know me, I’m Stacey and I attend the PM WODs. Any given weeknight, you can find me working on skill progressions, running around bootcamp and lifting heavy with our amazing community of athletes. But this wasn’t always the case. My CrossFit journey started in 2017 when I joined BCF...Read More

Core Blast at 6:45pm with Shauna! [divider scroll] Free Beginner CrossFit Class at 7:45pm. Anyone interested in trying out a CrossFit class is welcome to come check out what BCF has to offer! Strength: Back Squat10@60-65% 2×10@65-70%10+@70-75% Rest 2-3 mins. between sets. First 45 seconds of rest, perform slow air squats. Conditioning:  AMRAP 1210 Reverse Back...Read More

Overview Of The Week:Monday: Power Snatches Tuesday: Back Squats Wednesday: Strict GymnasticsThursday: Deadlifts Friday: Bench Press Saturday: Hang Squat CleanSunday: Strict Press  [divider scroll] Show up between 5:15-6:45pm to receive free ART soft tissue treatment from our friends at Full Motion Life & Sport! If you have any tweaks or tightness, they can fix you up! Strength: E2MOM 165...Read More

Yoga with Liz at 10:00am!!! Mobility/Skills Class with Coach Brandon will be working on Hip Mobility! [divider scroll_text=] Come join us for a fun FREE Boot Camp workout followed by a casual discussion about faith. People of all fitness levels (CrossFit experience is not required) and all faiths (including no faith) are welcome! Bring along a friend...Read More

FREE Beginner CrossFit Class at 10:00AM. Anyone interested in trying out a CrossFit class is welcome to come check out what BCF has to offer!! SCHEDULE UPDATE: This Saturday, the box will close at 12:15pm after the 11am WOD (no afternoon open gym). Strength: Front Squat:4×10@60% 1×10@50% with 3 second pause at the bottom of each...Read More