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!! Conditioning:  3 Rounds800m Run50 Box Jumps (24/20) (Fx: 35 Box Jumps)50 Wall Balls (20/14) (Fx: 35 Wall Balls)Read More

5 Year Memeber Highlight: Shaun Grant [divider scroll] Strength: E3MOM 21High Hang Squat Clean + Hang Squat Clean + Squat Clean Conditioning:  2 Rounds20 Front Squats (135/95) (Fx: 95/65)20 Toes to Bar (Fx: 10 T2B)Read More

Strength:  Rx+:4 Rounds5 Weighted Strict Ring Dips (ME)10 Plate GHD Sit Ups (A)Rx:4 Rounds5-10 Strict Ring Dips (ME)15 Plate Sit ups (A)Fx:4 Rounds5-10 Ring Push Ups10 Plate Sit Ups (A)Rest 2 Minutes Between Sets Conditioning:  AMRAP 1015 C2B Pull Ups (Fx: 10 C2B)5 Power Snatches (155/105) (Fx: 115/80) (Rx+: 185/125)Read More

Strength: Back SquatE3MOM 18Set 1: 10 repsSet 2: 10 repsSet 3: 8 repsSet 4: 8 RepsSet 5: 6 RepsSet 6: 5 Reps Conditioning:  EMOM 20Min 1: 20 Russian Kettlebell Swings (32/24) (Fx: 24/16)Min 2: Max Cal Assault BikeMin 3: 5 Renegade Rows (3 Part – L pull, R pull, push-up) (50/35) (Fx: 35/20)Min 4: Max...Read More

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: E3MOM 185 Push Press (ME) Conditioning:  AMRAP 12200m Run50 Double Unders (Fx: 35 DU’s)10 Push Jerks (135/95) (Fx: 115/80)Read More

OverView Of The Week:Monday: DeadliftTuesday:Push PreeWednesday:Back Squats Thursday:Strict Gymnastics Friday: Clean Complex Saturday: 800m Runs Sunday: Bench Press 5 Year Member Highlight: Lina Bello [divider scroll] Strength:  DeadliftE3MOM 15Set 1: 5@70%Set 2: 5@75%Set 3 – 5: 3×5@80% Conditioning:  Work 2:00/Rest 2:00 until you have completed:5 RoundsRow 250m10 Hand Release Push Ups5 Burpees over the RowerRead More

Yoga with Liz at 10:00am!!! Mobility/Skills Class with Coach Brandon will be working on mobility on your shoulders! Strength: E2MOM 123 Split Jerks @80-85% Conditioning:  3 Rounds400m Run15 Power Cleans (135/95) (Fx: 95/65) (Rx+: 155/105)Read More

Today, 8:30am – 12:30pm: DEXA Scans [divider scroll] 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!! Open 19.5! CrossFit Open WOD 19.5 For Time: 33-27-21-15-9Thrusters (95/65) (65/45)Chest-to-bar pull-ups (Jumping Pull Ups) Time cap: 20 minutesRead More

Friday Night Lights: Come in and watch some of the top athletes throw-down on the final open workout of 2019 at 7PM! 5 Year Member Highlight: Mark Doering  Conditioning:  With a Partner3 Rounds4 Minutes Per Movement800m Run (Fx: 600m Run) (Partners run together)70 Push Ups (Fx: 50 Push Ups)Max Cal Ski ErgOn Push ups and...Read More

Strength: E3MOM 182 Back Squats @85-90% Conditioning: For Time:500m Row5 Rope Climbs (Fx: 3 Rope Climbs)25 Toes to Bar (Fx: 15 T2B) Finisher: Muscular Endurance Test:Max Unbroken Strict Pull UpsRead More