Tuesday, November 14, 2017
Free Class tonight at 6:30pm with Coach Tucker! Invite your friends – great opportunity for anyone who wants to try CrossFit for the first time!... Read More
Monday, November 13, 2017
Strength/Skill Schedule Monday: Back Rack Reverse Lunges/“The Ghost” Tuesday: 200m Repeats/Deadlifts Wednesday: Hang Squat Clean Thruster/Hero WOD “Marco” Thursday: RDLs/Gymnastics AMRAP Friday: Snatch Saturday: Pistols/Throwdown... Read More
Sunday, November 12, 2017
Work those handstand skills with Coach Kathleen today at 12:30pm! Today’s focus is handstand holds and walks – get gymnasty with us! BENCH PRESS 7×3,... Read More
Saturday, November 11, 2017
“HORTON” 9 RFT with a partner of: 9 bar muscle-ups 11 clean and jerks, 155/105 50-yard buddy carry Share the work with your partner however... Read More
Friday, November 10, 2017
Get excited BCF! This Saturday is the 6th annual BCF vs. CFR7 vs. CFSA Throwdown! Come cheer on your top athletes in a fun, friendly... Read More
Thursday, November 9, 2017
SNATCH COMPLEX EMOM 8 2 Low Hang Power Snatch + 1 Power Snatch, (ME) This complements the clean complex theme from last Friday. ... Read More
Wednesday, November 8, 2017
BACK SQUAT 2RM In between warm-up (not heavy) sets, perform Ring Dips RX+: 5 ME sets (UB) RX: 5 sets of 10 reps (do not... Read More
Tuesday, November 7, 2017
Free Class tonight at 6:30pm with Coach Tucker! Invite your friends – great opportunity for anyone who wants to try CrossFit for the first time!... Read More
Monday, November 6, 2017
Get excited BCF! This Saturday is the 6th annual BCF vs. CFR7 vs. CFSA Throwdown! Come cheer on your top athletes in a fun, friendly... Read More
Sunday, November 5, 2017
Deadlift: 16:00 to establish a Heavy set of 3 then, perform 2 Dropsets of 3 at 90% of triple *22:00 Cap 5 Rounds: 5... Read More