Overview of Week Monday: Push Press/Push Jerk Complex Tuesday: Bench Press Wednesday: Front Squats Thursday: Solo WOD and Partner WOD Friday: Snatch Complex Saturday: Hero WOD “Holleyman” Sunday: Bulgarian Split Squats and Strict Pull Ups Strength: Every 2 min. for 10 min. (5 sets): Push-Press x 2 + Push Jerk x 2 Conditioning: Every 3...Read More
Yoga with Liz at 10:00AM!!! Come join us for a fun FREE Boot Camp workout followed by a casual discussion about faith at 4:00PM. 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
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: For time: 800-meter KB suitcase carry, 24/16kg 31 toes-to-bars 31 kettle-bell swings (24/16kg 31 overhead squats, 95/65 lb. 400-meter KB suitcase carry, 24/16kg 31 toes-to-bars 31 kettle-bell swings (24/16kg)...Read More
Strength: 5 Sets of: 2 Front Squats + 1 Split Jerk (Build to max) (20 Minutes) Conditioning: EMOM 15: Min 1: Power Clean (135/95) (Fx 115/80) Min 2: Assault Bike Calories Min 3: Rope Climbs Min 4: DB Snatch (50/35) (Fx 35/20) Min 5: Forearm Plank (Score total reps)Read More
We will be cancelling the 6:30pm and 7:30pm WODs tomorrow for an event we are running with the JMU alumni association. We will be running a 6:30pm bootcamp class so that members still have an opportunity to work out during that time frame. There will also be open gym running during the 8:30pm class....Read More
Core Blast with Shauna at 6:45PM!!! 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: Back Squat (20 minutes) 5-5-5-5-5 Rest 2-3 minutes between sets Build to a 5 RM over the course of 5 sets Conditioning: AMRAP...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! Congratulations to our BCF Ladies who competed at Girls Gone Rx this weekend. They crushed the workouts and helped raise money for Bright...Read More
Yoga with Liz at 10:00AM!!! Conditioning: For time: 30 Overhead Walking Lunges (45/25#) 30 Knees-to-Elbows 30 Sit-ups 30 Cal Row 30 Sit-ups 30 Knees-to-Elbows 30 Overhead Walking Lunges (45/25#) Post-WOD Finisher: 15 minutes of Gymnastics skill work on the movement of your choiceRead 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!! Conditioning: On a running clock: For time: 21-15-9 Overhead Squats (115/80#) (Fx = 95/65#) Toes-to-Bar (Fx = knees-to-elbows) 14:00 Cap When the clock reaches 15:00 begin… For time, teams of...Read More
Complete the form below and then you will automatically be routed to our page with rates and the option to register for our Beginners Foundations course.
Complete the form below and then you will automatically be routed to our page with rates and the option to register for our Beginners Foundations course.
