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!! Comp WOD will be cancelled this Saturday. Additionally, the morning open gym time will be reduced to 8:00 – 9:00am. Strength: Deadlift 6 x 2 (ME) Conditioning: Teams of 2:...Read More

Strength: Thruster Every 2 min. for 10 min. 3 Thrusters (ME) Conditioning: “Sludge” For time: 500m Row 40 Front Squats 135/95 (Fx: 115/80) 30 Box Jumps 30/24 (Fx: 24/20)Read More

Hey BCF Dudes! We’re doing a custom Virus shorts order in the new heather grey color-way with the BCF logo! They will be $60 and range from SMALL to XXL. Please contact Coach Mike Romyn if interested. Venmo and cash accepted! Strength: EMOM 12: 1 Power Clean (Max Effort) (Start at 65%, increase weight every minute ) Conditioning: AMRAP...Read More

Free Beginner CrossFit Class at 6:30pm. Anyone interested in trying out a CrossFit class is welcome to come check out what BCF has to offer!! Conditioning: “Schizo Angie” 5 Rounds for time: 20 Pull Ups 20 Push Ups 20 Sit ups 20 Air Squats Fx: 4 Rounds Post-WOD Finisher: Athlete’s choice skill workRead More

Core Blast with Shauna at 6:45pm!!! Free Beginner CrossFit Class at 6:30pm. Anyone interested in trying out a CrossFit class is welcome to come check out what BCF has to offer!! Strength: Back Squat 5 x 2 (ME) Conditioning: 5 Rounds 5 Hang Power Snatches (135/95) (Fx: 95/65) 10 Overhead Squats (135/95) (Fx: 95/65) 5...Read More

Show up between 5:15pm-6:45pm to receive free ART soft tissue treatment from our friends at Full Motion Life & Sport! If you have any tweaks or tightness, they can fix you up! Overview of Week: Monday: Strict Press Tuesday: Back Squat Wednesday: “Schizo Angie” Thursday: Power Clean Friday: Thruster Saturday: Deadlift Sunday: Triple AMRAP 3...Read More

Yoga with Liz at 10:00am!!! Strength: Snatch Balance: 6 x 2 (Across~75-80% of 1RM Snatch) Conditioning: Tabata: Slam Ball AAB Cal Ring Rows Reverse Goblet Lunges (Weight: athletes choice) Rotating movements, Score is total repsRead More

Join us for a fun afternoon and evening of friendly CrossFit competition between the CFR7/BCF morning and evening athletes! Everyone should come out and support our athletes who are competing and enjoy a BBQ (catering provided, free for members and $10/non-members) and a few drinks (BYOB) while cheering on your fellow CF friends! Family and...Read More

Strength: Deadlift 5 x 4 (ME: Working Sets start at 70%) Conditioning: For Time: 10 Single Arm DB Deadlift (50/35) (Fx: 35/20) (Left) 15 Single Arm DB Push Press (50/35) (Fx: 35/20) (Left) 20 Single Arm Overhead Lunge (50/35) (Fx: 35/20) (Left) 25 Burpees 30 Chest 2 Bar Pull ups (Fx: Pull up) 25 Burpees...Read More

Reminder – AM vs. PM Throwdown and Summer BBQ is this Saturday! Come cheer on your friends and enjoy some awesome BBQ from Rocklands! Final food count is required by noon on Thursday. If you plan to attend the throw down and eat free BBQ, please update your response in the Facebook event by Thursday 10am!...Read More