REMINDERLabor Day is one week from today. Only 10:00 AM and 5:30 PM classes will be held. Additional classes may be offered based on demand. Overview of the Week WODsEventsMondayMuscle-upsTuesdayClean & JerkFree Chiro Treatments (5-6:30 pm)Core Blast (6:45 pm)Free Beginner CrossFit Class (6:30 pm)WednesdayCore WorkThursdayBack SquatOpen Gym & 3:30 PM Class is on!FridayLong EMOMSaturdayDeadliftSundayBench PressesYoga...Read More

10:00 AMYoga with Kristen! Skills & Mobility Class is CANCELLED today!!! Afternoon open gym will be shortened to 12:15 – 1:15pm. Strength: Rx:3 Rounds20 Hollow Rocks20 Arch RocksRest :3010 Kip Swings10 Kipping Leg Raises to Parallel10 Toes to BarRest :30 Fx:3 Rounds10 Hollow Rocks10 Arch RocksRest :3010 Kip Swings5 Kipping Leg Raises to Parallel5 Toes...Read More

Strength: E3MOM 21Front SquatSet 1: 3 @ 70-75%Set 2: 3 @ 75-80%Set 3: 2 @ 80-85%Set 4: 2 @ 85-90% Set 5: 2 @ 90-95%Set 6: 1 @ 95%+Set 7: 1 @ 95%++ Conditioning: AMRAP 1015 Russian Kettlebell Swings (32/24) (Fx: 24/16)10 Burpee Box Jump Overs (24/20)2 Rope Climbs (Fx: 1 Rope Climb)Read More

Strength: DeadliftE3MOM 15Set 1: 2 @ 85-90%Set 2: 2 @ 90-95%Set 3: 2 @ 90-95%Set 4: 2 @ 90-95%Set 5: 2 @ 90-95%+ Conditioning: For Time250/200m Ski Erg100 Double-Unders (Fx: 70 Double-Unders)800m RunRead More

REMINDERCLASS IS CANCELLED AT 3:30 PM. Strength: E3MOM 181 Hang Power Clean and Push Press + 2 Hang Power Clean and Push Jerk (Max Effort) Rx: Touch-and-go reps. No resetting/redipping after catching the clean. No regripping after bar leaves the shoulder on its way down for next rep. Conditioning: 4 Rounds5 Strict Chest-to-Bar Pull-ups (Fx:...Read More

Congratulations to Ashley and Will on their recent engagement! Strength: Back SquatE3MOM 15Set 1: 2 @ 85-90%Set 2: 2 @ 90-95%Set 3: 2 @ 90-95%Set 4: 2 @ 90-95%Set 5: 2 @ 90-95%+ Conditioning: AMRAP 1220 Dumbbell Box Step-ups (50/35) (Fx: 35/20) (24″/20″)15 Ring Dips (Fx: Hand Release Push-ups)Read More

CANCELLEDCore Blast with Shauna is cancelled this week. 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! Strength: E2MOM 16, Alternating Stations Rx+:1: 3 Strict Ring Muscle Ups + 5 Kipping Ring Muscle Ups2: 5-10 Strict 2-4″ Deficit Handstand Push...Read More

Overview of the Week WODsEventsMondaySnatch ComplexTuesdayMuscle-ups + HSPUCore Blast CANCELLEDFree Beginner CrossFit Class (6:30 pm)WednesdayBack SquatsThursdayClean & Jerk ComplexFridayDeadliftsSaturdayFront SquatsSundayCore StabilityYoga (10:00 am)Skills+Mobility (1:20 pm) Strength: E3MOM 152 Power Snatches + 1 Squat Snatch (Max Effort) Must be touch-and-go. No reset at the ground. Conditioning: AMRAP 152 – 4 – 6 – 8 – 10…Jumping...Read More

REMINDERThe Skills & Mobility Workshop at 1:20 pm is CANCELLED.Open gym is shortened to 12:15 pm to 1:15 pm only. 10:00 AMYoga with Kristen! Conditioning: 2 Rounds:AMRAP 3100 ft. Handstand Walk (Fx: Bear Crawl)Max Reps Pull UpsRest 3 min.AMRAP 330 Kettlebell Front Squats (15R/15L) (24/16) (Fx: 16/12)Max Calorie Assault BikeRest 3 min.AMRAP 340 Wall Balls...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! 4:30 PM at CFR7The BCF/CFR7 SUMMER BBQ and AM v. PM Throwdown is FINALLY HERE! DETAILS>> Strength: E3MOM 151 High Hang Clean + 1 Hang Clean + 1 Clean (Max Effort)...Read More