ALL DAYFLEX ON THE MALL 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 211 Snatch Pull + 1 Squat Snatch + 2 Hang Squat Snatch (ME) Conditioning: For Time50 Double Unders 10 Deadlifts (275/185)(205/135) 50 Double Unders...Read More

Strength: Back SquatE3MOM 15Set 1: 4@75-80%Set 2: 4@75-80%Set 3: 4@80-85%Set 4: 4@80-85%Set 5: 4@80-85% Conditioning: AMRAP 4: 25 Wall Balls (20/14)25 Abmat Sit-Ups Max Reps Burpees Rest 4:00 AMRAP 4: 25 Abmat Sit-Ups 25 Burpees Max Reps Wall Balls (20/14)Rest 4:00 AMRAP 4: 25 Burpees 25 Wall Balls (20/14)Max Reps Abmat Sit-UpsRead More

NEW CLASS ADDED!7:30 am classes now happen every weekday! Join us for the new 7:30 am on Thursdays! Huge congratulations to Coach Justin and Heather on the newest addition to the family! Welcome to the world, Rosemary Odesse! Strength: E3MOM 21Power Clean + Hang Power CleanSet 1: 75%Set 2: 80%Set 3: 80%Set 4: 85%Set 5:...Read More

REMINDERFlex on the Mall is this Saturday! Come support all the CFR7 and BCF teams competing! Strength: Beginners: Rope Climb Technique RX+: 12 Legless Climbs for time RX: 12 Climbs for time Fx: 8 Climbs for time Conditioning: AMRAP 2150/40 Calorie Row40 Russian Kettlebell Swings (32/24) (24/16)30 Box Jumps (24/20)20 Dumbbell Power Snatches (50/35)(35/20)10/7 Ring...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 161 Push Press + 2 Push Jerks (ME) From ground or rack. Conditioning: 3 Rounds ofAMRAP 310 Burpees over the Bar10 Thrusters (95/65)10 Toes-to-barRest...Read More

Overview of the Week Monday:Tuesday:Wednesday:Thursday:Friday:Saturday:Sunday: DeadliftsShoulder-to-Overhead ComplexRope ClimbsPower Clean ComplexBack SquatsSnatch ComplexStrict Gymnastics 5:15 – 6:45 pmFree ART soft tissue treatment from our friends at Full Motion Life & Sport! MORE DETAILS >> New classes added this week! 7:30 am WODs will be every weekday! Strength: Deadlift4 @ 75-80% 4×4 @ 80-85% Rest 2-3 minutes...Read More

10:00 AMYoga! Come say hi to the new instructor, Kristen! 1:20 PMSkills & Mobility Workshop with Brandon! Rope climbing! 3:30 PMFaith & Fitness Workout and Discussion. MORE DETAILS >> Strength: E3MOM 211 Squat Clean + 1 Front Squat + 1 Push Jerk (ME) Conditioning: 5 Rounds400m Run20 Toes-to-Bar (Fx: 15 Toes-to-Bar)10 Strict Handstand Push-ups (Fx:...Read More

10:15 – 10:45 AMFree Mobility/Stability Seminar with Airrosti! MORE DETAILS >> 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! Intern no more! COACH Cam has been killing it! AND, starting Monday, we’re adding classes so there’s a 7:30 am...Read More

Strength: E3MOM 21Power Snatch + Hang Power SnatchSet 1: 75%Set 2: 80%Set 3: 80%Set 4: 85%Set 5: 85%Set 6: 85%+Set 7: 85%+ Percentages based on 1RM power snatch. Conditioning: Rx:3 Rounds5 Strict Pull UpsRest 1 Minute5 Kipping Pull Ups5 Kipping C2B Pull Ups3 Bar Muscle Ups Rest 2 minutes between rounds. Fx:3 Rounds2 Strict Pull...Read More

BCF,We are very excited to announce that Brock has been promoted to Head Coach at BCF! In addition, Brock just passed his CrossFit Level 3 certification, which was the final step needed for his promotion. Brock has continued to demonstrate excellence in coaching, building relationships/community and management skills! Most importantly, it’s been great to see Brock...Read More