Overview of Week: Monday: Bench Press Tuesday: EMOM 30 Wednesday: Back Squat Thursday: Muscle Ups Friday: Shoulder to Overhead Complex Saturday: Overhead Squat Sunday: 3 position Cleans Strength: Bench Press 5 Sets of 7 Start at 60% and build over the course of 5 sets Super-Set each set with 10 alternating pistols or appropriate pistol...Read More

Yoga with Liz at 10:00am!!! Strength: Sumo Deadlift: 3 x 10 (75-80% of 1RM Deadlift) – try to go heavier than 6/22/18 Superset with 3 x :30 Hollow Hold Conditioning: For time 1000m Row 25 V-ups 50 Alternating DB Snatch (50/35) (Fx: 35/25) 25 Sit-ups 50 Box Jump Overs (24/20”) 25 Hollow Rocks 1000m RowRead More

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!! Strength: Overhead Squat 4 Sets of 5 w/ 5 second pause in bottom on the last rep of each set) Rest as needed Build over the course of 4 sets...Read More

This British Hero WOD was designed by CrossFit NW1 (Conwy, Wales) in memory of member and athlete Lt. Garreth Jenkins of Colwyn Bay, Conwy, who collapsed at the Commando Training Centre, Lympstone, Devon, while on a 30-mile march on Thursday, May 28, 2015. Lt Jenkins, who was in his mid-20s, died during the so-called “30-miler”...Read More

Strength: Split Jerk Technique 2-2-2-2-2 Rest 1-2 minutes between sets This is for Technique / Position. Work on speed and do not exceed 60% of 1 RM Split-Jerk. Strict Press 3 Sets of 10 reps Rest as needed Build over the course of 3 sets to a 10 RM (start at 70%) Conditioning: AMRAP 12:...Read More

Strength: Every 2 minutes for 18 minutes (9 sets): Hang Clean + Clean + 2 Front Squats Build over the course of 9 sets (3 sets at each: 65%,75%,80-85% ) Conditioning: 3 Sets of (take about 20 minutes to complete): DB Bulgarian Split Squats x 20 reps (10 each leg) Rest as needed 200m KB...Read 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: 3 Super-Sets of: Strict HSPU x 8-12 reps (add deficit as needed) (Fx: Strict DB Press) Barbell Row x 8-12 reps (across) Rest...Read More

Overview of Week: Monday: Snatch EMOM Tuesday: Handstand Push ups Wednesday: Clean Complex Thursday: Split Jerk Friday: Hero WOD “Jenkins” Saturday: Overhead Squat Sunday: Sumo Deadlift Strength: EMOM 10: High-Hang Squat Snatch x 2 reps This is for Technique/Position. Do not exceed 50% of 1 RM. Every 2 for 10 (5 sets): 1 Power Snatch...Read More

Yoga with Liz at 10:00am!!! Come join us for a fun FREE Boot Camp workout followed by a casual discussion about “Vulnerability and Connection”. People of all fitness levels (CrossFit experience is not required) and all faiths (including no faith) are welcome! Bring along a friend (or 2)! After, we’ll grab a burger and beer...Read More

Second Annual BCF Fitness Competition: Join us for a fun afternoon and evening of friendly CrossFit competition between the BCF members. This competition is specifically for those who do NOT Rx the workouts but, still want to compete! This is for the FXers, the ones who scale, the people who give it their all and...Read More