Congrats to Kelsey and Marcello on the arrival of baby girl Mia on March 1st (last WOD at BCF was 2 days prior on Feb 27)! The little “slam ball” joined the world with a full head of hair! Overview of Week: Monday: Muscle Ups Tuesday: Back Squats Wednesday: Deadlifts Thursday: Kipping HSPU and Double...Read More

Yoga with Liz at 10AM!!! Conditioning: AMRAP 30: 400 Meter Run 10 Deficit Handstand Push Ups 4″/2″, Fx: 10 HSPU games/1 abmat 15 Kettlebell Swings 32/24, Fx: 24/16 20 Overhead KB Walking Lunges 32/24, Fx: 24/16 25 KB Sumo Deadlift High Pulls 32/24, Fx: 24/16  Read More

FREE mobility seminar with Coach Brock at 12:15pm – don’t miss it! Please RESERVE classes on Saturday – we’ll be jamming with the Open WODs and have limited capacity!   CrossFit Open Workout 18.2: 1-2-3-4-5-6-7-8-9-10 reps for time of: Dumbbell squats 50/35 Bar-facing burpees Workout 18.2a 1-rep-max clean Time cap: 12 minutes to complete 18.2...Read More

Strength: Strict Pull Ups and development 3 x 10 Rx: Strict Chest to Bar Rx+ Weighted Pull Fx: Modified (1 leg on box with negative)   Conditioning: 4 Rounds: 5/4 Bar Muscle Ups, Fx: Chest to Bar Pull-ups 10 Box Jump 24/20 30 Sit-ups  Read More

Strength: Push Press: 10-8-6-4-2 (ascending, Heavier from Last week) *Rest as needed “Beginner” 5 x 5 (Across, 5-10# heavier from last week) Conditioning: 3 Rounds of Rotating Stations 1:00 Assault Bike Cals Rest :30 1:00 Atomic Situps 45/25 ,Fx: Abmat Sit Up with Plate Rest :30 1:00 Russian Kettlebell Swings 32/24, Fx:24/20 Rest :30 1:00...Read More

Strength: 5 Sets building to max effort: 2 Hang Squat Snatches + 1 Overhead Squat “Beginner” 6 Sets 2 Hang Power Snatches + 3 Overhead Squats Conditioning: Parter WOD (one partner working at a time) For Time: 27-21-15-9 Row Calories Burpees over Box 24/20 Chest to Bar Pull ups, Fx: Pull ups  Read More

Strength: Deadlift 5 x 5 @75-80% Across Conditioning: AMRAP 9 10 Hang Power Cleans 115/80, Fx: 95/65 30 Double UndersRead More

Open Competitors!!! Your scores need to be submitted before 8PM.  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: Benchmark “Kelly” Tuesday: Deadlift Wednesday: Snatch Complex and Partner...Read More

Yoga with Liz at 10:00AM!!!! Strength: Push Press: 10-8-6-4-2 (ascending) *Rest as needed “Beginner” 5 x 5 (Across) Conditioning: 12 min AMRAP, as many rounds as possible: 12 HSPU 10 Alternating Pistols 8 Power Snatches 115/80, Fx: 95/55Read More

CrossFit Open Workout 18.1 AMRAP 20 Minutes 8 Toes to Bar 10 Dumbbell Clean and Jerks (50/35) (35/20) 5 Each Arm Calorie Row (14/12)   *Athletes should avoid wearing tank tops as the dumbbell Clean and Jerks will likely cause abrasions on the shoulders.Read More