Saturday, August 11, 2018
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!!... Read More
Friday, August 10, 2018
Strength: Snatch: 8 x 1 Focus on accuracy (start at 80% but do not exceed 88%) Conditioning: 3 Rounds for quality 200 m Farmers Carry... Read More
Thursday, August 9, 2018
Strength: Pull Up: 5 Max Effort Sets of: Strict Pull Ups/Chin ups/Ring Rows *Perform a 200m Jog after each set *Rest 1:00 between Sets *Score... Read More
Wednesday, August 8, 2018
Strength: Front Squat; 3 x 9 (ME: Working Sets start at 65% of 1RM Front Squat) Conditioning: Partner AMRAP 18 (Alternating between each movement. If... Read More
Tuesday, August 7, 2018
Core Blast with Shauna at 6:45pm!!! Free trial CrossFit class at 7:45pm tonight – invite your friends to join us for free Day 1 of... Read More
Monday, August 6, 2018
Overview of Week: Strength/Skill Schedule: Monday: Power Cleans Tuesday: Strict Press and Open 13.2 Wednesday: Front Squat Thursday: Pull-ups Friday: Snatch Saturday: Hero WOD “Saman”... Read More
Sunday, August 5, 2018
Yoga with Liz at 10:00am!!! Strength: Snatch: 2 x 3 @70%, 3 @75%, 2@ 80, 3 x 1 @85% *Not Touch and go reps Conditioning:... Read More
Saturday, August 4, 2018
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!!... Read More
Friday, August 3, 2018
Strength: Deadlift 3 x 9 (ME: Working Sets start at 65%) Conditioning: AMRAP 12: 5/3 Bar Muscle Ups, Fx: 5/3 Chest to Bar Pull ups... Read More
Thursday, August 2, 2018
Strength: Strict Press 3 x 9 (ME: Working Sets start at 65%) Conditioning/Strength Accessory: 4 Sets for Quality: 10 Barbell Rows 10 Deficit Push ups... Read More