Sunday, March 4, 2018
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... Read More
Saturday, March 3, 2018
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... Read More
Friday, March 2, 2018
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)... Read More
Thursday, March 1, 2018
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... Read More
Wednesday, February 28, 2018
Strength: 5 Sets building to max effort: 2 Hang Squat Snatches + 1 Overhead Squat “Beginner” 6 Sets 2 Hang Power Snatches + 3 Overhead... Read More
Tuesday, February 27, 2018
Strength: Deadlift 5 x 5 @75-80% Across Conditioning: AMRAP 9 10 Hang Power Cleans 115/80, Fx: 95/65 30 Double Unders
Monday, February 26, 2018
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... Read More
Sunday, February 25, 2018
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... Read More
Saturday, February 24, 2018
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) ... Read More
Friday, February 23, 2018
CrossFit Open 18.1 has been announced! We would love to see more BCF athletes sign up for the Open this year! It’s a great opportunity... Read More