Handstand Walk Technique: RX: 100m For time: Fx: 50m For time Partner WOD: 1 Working, 1 Resting: For Time: 2K Row 50 Front Rack Lunges 115/80, Fx: 95/65 50 Toes to Bar 50 Burpee Box Jump overs 24/20 50 Deadlifts 165/115 2K RowRead More

Push Press: 5 x 4 (ME) 16:00 “Kinda Like Regional WOD 1” 1 mile Run Then 12 rounds of: 4 Strict Handstand Push Up, Fx: kipping HSPU 8 Chest to bar Pull Ups, Fx: Pull ups 12 Air Squats 25:00 Time Cap Rx+: 1200 M Run *With a weighted vest 20/14  Read More

Snatch: Find 1 RM Superset Strength Back Squat: 3 x 6 (ME) Barbell Row 3 x 10Read More

Bring A Friend Day is all day today! Bring someone you know to BCF and we will waive their drop in charge so they can have fun while getting fit! ============================= 10min AMRAP 10 KB swings 15 Lunges (with KB or bumper plate if desired) 20 Air squats or goblet squats 25 Mountain Climbers 12...Read More

Bring a Friend day Tuesday, May 16. Come train with a friend or family member at any WOD! We will have a fun WOD for all fitness levels (no CrossFit experience necessary).  We want to share our passion for what we do here with others and it starts with you. Be sure to share our...Read More

Happy Mother’s Day to all the moms out there! Yoga today at 10AM and any mom can drop in for FREE! Skills class at 12:30 with Coach K! Who wants to learn some Rope Climb and Double Under technique?!?! ========================================== Midline Madness: 3 sets of: 12 Turkish Sit ups (6 each side) 12 Strict Toes...Read More

New to CrossFit? Coach Rob will host the free class today at noon! Come out and see how CrossFit can get you healthier and happier! ========================================== Strict Press: 4 x 7 (ME) 16:00   3 rounds for Total Time: 6 rounds of Cindy: 5 Pull Ups 10 Push ups 15 Air Squats Rest: 2:00 Fx:...Read More

Adventures of Rob and BJ Day 3: “Big Clean Complex” 6 Sets of the Following Complex: High Hang Squat Clean + Hang Squat Clean + Squat Clean + Push Press High Hang Squat Clean + Hang Squat Clean + Squat Clean + Push Jerk High Hang Squat Clean + Hang Squat Clean + Squat Clean...Read More

Back Squat: 3 x 10 @ 70-75% of 5Rm 3 Rounds for time: 15 Ring Push Ups, Fx: Hand Release Push ups 20 Box Jumps 24/20 35 Double Unders *ring height: Bottom of the rings contact an abmat *Biceps to ringsRead More

  Wednesday evening Boot Camp is back! Coach Rob will have something tough for you so be sure to reserve classes as they’re definitely going to fill up ==================================   Rowing Technique Adventures of Rob and BJ Day 2: “Lead Foot” AMRAP 4: 27 Calorie Row 27 Burpees 27 CTB Pull-ups Rest 4:00 then AMRAP...Read More