REMINDERThe BCF/CFR7 SUMMER BBQ and AM v. PM Throwdown is TOMORROW! Tell Us You’ll Be There >> Strength: Rx:3 Rounds:30 Ring Support Hold (Rx+: High Rings)100m Jog1:00 Low Ring Plank Hold100m Jog5 Parallette Push-ups into Max time L-sit hold100m jog Fx:3 Rounds:30 Support Hold on Boxes100m Jog1:00 High Plank Hold100m Jog5 Box Push Ups +...Read More

REMINDERCLASS IS CANCELLED AT 3:30 PM. REMINDERThe BCF/CFR7 SUMMER BBQ and AM v. PM Throwdown is THIS SATURDAY! Tell Us You’ll Be There >> Strength: DeadliftE3MOM 15Set 1: 2 @ 85-90% Set 2: 2 @ 85-90% Set 3: 2 @ 90-95% Set 4: 2 @ 90-95% Set 5: 2 @ 90-95%+ Conditioning: AMRAP 11200m Run20...Read More

REMINDERThe BCF/CFR7 SUMMER BBQ and AM v. PM Throwdown is THIS SATURDAY! > (opens in a new tab)”>Tell Us You’ll Be There >> 5:15 -7:15 PMFree Airrosti Injury Assessments. Save a spot >> Strength: Every 1:30 for 4 Rounds of Each, AlternatingStation 1: 2 Bench Press (Max Effort)Station 2: 2 Pendlay Row (Max Effort) Conditioning:...Read More

REMINDERThe BCF/CFR7 SUMMER BBQ and AM v. PM Throwdown is THIS SATURDAY! Tell Us You’ll Be There >> 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: Back SquatE3MOM 15Set 1: 2 @ 85-90%Set...Read More

REMINDERThe BCF/CFR7 SUMMER BBQ and AM v. PM Throwdown is THIS SATURDAY! Tell Us You’ll Be There >> Overview of the Week WODsEventsMondayPull-up EMOMTuesdayBack SquatsCore Blast (6:45 pm)Free Beginner CrossFit Class (6:30 pm)WednesdayBench PressFree Airrosti Injury Assessments (5:15 pm)ThursdayDeadlifts3:30 PM CLASS IS CANCELLEDFridaySupport HoldsSaturdayClean ComplexFree Beginner CrossFit Class (12:00 noon)Summer BBQ & Throwdown @CFR7 (4:30...Read More

10:00 AMYoga with Kristen! 1:20 PMSkills & Mobility Workshop Strength: Every 1:30 for 5 RoundsTempo Handstand Push-ups (30×3) Rx+: 5-10 Strict HSPURx: 3-5 Strict HSPUFx: 3-5 Kipping HSPUScaled: 5-10 Pike HSPU on Box or Seated Dumbbell Press Conditioning: AMRAP 1560 Double Unders20 Hand Release Push-ups10 Back Rack Lunges (135/95) (Fx: 95/65) (Rx+: 185/125)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: E3MOM 21Front SquatSet 1: 3 @ 70-75%Set 2: 3 @ 75-80%Set 3: 3 @ 80-85%Set 4: 2 @ 80-85% Set 5: 2 @ 85-90%Set 6: 1 @ 90%+Set 7: 1...Read More

Strength: E3MOM 151 High Hang Snatch + 1 Hang Snatch + 1 Snatch (ME) Snatch from floor must be touch and go. No dropping barbell during complex. Conditioning: 2 Rounds1:15 Work / 0:45 Rest and Transition1: Max Calorie Ski-erg2: Max Reps Burpees3: Max Calorie Row4: Max Reps Renegade Row (50/35) (Fx: 35/20)Read More

Strength: Rx+:For Time30 Ring Muscle-upsFirst set: max unbroken reps. After that, continue with breaks as needed.Rx:For Time20 Ring Muscle-ups For Time Fx:For Time20 Chest-to-Bar Pull-ups20 Ring Dips Time Cap: 12 minutes. Conditioning: AMRAP 11200m Run2 Rope Climbs Fx:AMRAP 11200m Run1 Rope ClimbRead More

REMINDERThe BCF/CFR7 AM v. PM Throwdown is August 17. Have you signed up yet? Strength: DeadliftE3MOM 15Set 1: 2 @ 85-90%Set 2: 2 @ 85-90%Set 3: 2 @ 85-90%Set 4: 2 @ 90-95%Set 5: 2 @ 90-95%+ Conditioning: 3 Rounds14 Toes-to-Bar (Fx: 10 Toes-to-Bar)7 Power Clean and Jerk (135/95) (Fx: 115/80) (Rx+: 155/105)Read More