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 141 Push Press + 1 Push Jerk + 1 Push Press + 1 Push Jerk (ME) Conditioning: AMRAP 106 Alternating Pistols (Fx: DB Goblet...Read More

REMINDERAfternoon open gym is cancelled. Overview of the Week WODsEventsMondayBack SquatsTuesdayShoulder-to-Overhead ComplexCore Blast (6:45 pm)Free Beginner CrossFit Class (7:45 pm)WednesdayDeadliftsThursdayMuscle-UpsFridaySnatch ComplexSaturdayFront SquatsFree Beginner CrossFit Class (12:00 noon)SundayHandstand Push-upsYoga (10:00 am)Skills+Mobility (1:20 pm) Strength: Back SquatE3MOM 15Set 1: 2 @ 85-90%Set 2: 2 @ 85-90%Set 3: 2 @ 85-90%Set 4: 2 @ 90-95%Set 5: 2 @...Read More

10:00 AMYoga with Kristen! 1:20 PMSkills & Mobility Workshop Strength: Deadlift25 minutes to build to a 3 rep max. Conditioning: AMRAP 1212 Kettlebell Suitcase Step-Overs (24/16) (Fx: 16/12) (Rx+: 32/24)24 Sit-upsRead 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! On August 6, 2011, a tragedy shook the military community and Americans everywhere. In a single instance, America lost 30 military service members, many of whom were members of the Navy...Read More

Gymnastics Skill: Rx: 10 Min. Max Distance Handstand Walk Fx: 10 Min. Handstand Walk Practice Conditioning: AMRAP 310 Toes to Bar (Fx: 5 Toes to Bar)10 Overhead Squats (135/95) (Fx: 115/80)Rest 3 min.AMRAP 310 Toes to Bar (Fx: 5 Toes to Bar)10 Overhead Squats (115/80) (Fx: 95/65)Rest 3 min.AMRAP 310 Toes to Bar (Fx: 5...Read More

REMINDERThe BCF/CFR7 AM v. PM Throwdown is August 17. Have you signed up yet? Strength: Clean25 minutes to build to a 1 rep max. Conditioning: With a Partner, Alternating Movements:AMRAP 12200m Row10 Burpees Over the Rower10 Double Dumbbell Hang Clean and Jerk (50/35) (Fx: 35/20)Read More

Strength: Snatch25 minutes to build to 1 rep max. Conditioning: AMRAP 77 Chest-to-Bar Pull-ups (Fx: Pull-ups)7 Push Jerks (165/115) (Fx: 135/95)Read More

SCHEDULE CHANGEBeginning this week, Tuesday afternoon open gym is moved to 8:30 am – 1:00 pm. 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: EMOM 12Min 1: 3-5 Strict Muscle-UpsMin 2: 20 Alternating...Read More

SCHEDULE CHANGEBeginning this week, bootcamp will no longer be held on Monday night. Overview of the Week WODsEventsMondayBack SquatTuesdayMuscle-Ups+PistolsCore Blast (6:45 pm)Free Beginner CrossFit Class (6:30 pm)PM Open Gym Moved to 8:30 am – 1:00 pmWednesdaySnatchThursdayCleanFridayHandstand Walk PracticeSaturday“31 Heroes”Free Beginner CrossFit Class (12:00 noon)SundayDeadliftYoga (10:00 am)Skills+Mobility (1:20 pm) Strength: Back Squat25 minutes to build to...Read More

10:00 AMYoga with Kristen! 1:20 PMSkills & Mobility Workshop Conditioning: 3 Rounds, Rotating StationsWork 1:15/ Transition 0:45Station 1: Max Calorie Assault BikeStation 2: Max Reps BurpeesStation 3: Max Calories Ski ErgStation 4: Max Reps PistolsStation 5: RestRead More