Strength: EMOM 151 Power Snatch (ME) Conditioning: 3 Rounds500/450m Row (Fx: 450/400)25 Push Press (95/65) (Fx: 75/55) (Rx+: 115/80)25 Toes to Bar (Fx: 15)Time Cap 15:00Read More

Strength: E2MOM 181: 3 – 5 Kip Up/Strict Down Pull Ups with :03 Negative (Fx: 3 – 5 Jumping Pull Ups with Slow Negative) (Rx+: 3 – 5 Strict Pull Ups with :03 Negative)2: 10 Alternating Goblet Cossack Squats (Fx: Unweighted)3: 5 Kneeling Jumps (Fx: Seated Box Jumps) (Rx+: Kneeling Box Jumps) Conditioning : AMRAP...Read More

Strength: 25:00 to Establish:1RM Deadlift Conditioning: 10 – 8 – 6 – 4 – 2 (Rx+: 14 – 12 – 10 – 8 – 6)Strict Handstand Push Ups (Fx: Kipping)1 – 2 – 3 – 4 – 5Power Cleans (185/125) (Fx: 155/105) (Rx+: 225/155)Finish Each Round With 200m Run (Weather permitting)Read More

Get your warmer BCF gear Here! Don’t be the only one without gear!!! Click here for Hoodies! Strength: E2MOM 102 Split Jerks @75 – 80% Conditioning: EMOM 151: 20 Alternating Dumbbell Hang Snatches (50/35) (Fx: 35/20) (Rx+: 70/50)2: AMRAP Rope Climbs (Rx+: Legless)3: RestRead More

Strength: E2MOM 181: 5 Parallette Plank to :03 Tuck Hold (Fx: 3 Plank to :03 Tuck Hold on Boxes) (Rx+: 3 Parallette Plank to :03 L-Sit)2: 5 Each Side Kettlebell Windmills3: 10 Weighted Sit Ups with Feet Secured Conditioning: 10 Rounds8 Dumbbell Box Step Ups (50/35) (Fx: 35/20) (Rx+: 70/50)4 Burpee Box Jumps (24/20)Read More

Schedule update: No 8:30PM open gym or WOD Weekly OverviewEvents/ClassesMondayBack Squats TuesdayGymnastics and Core Core Blast @ 6:45PMMobility @ 6PM Shoulders and chestWednesdaySplit Jerks No Skills Class ThursdayDeadlift FridayGymnastics Strength SaturdayCore Strength Sunday Long metcon Yoga: 10AM!Faith and Fitness @ 3:30PM More Information! Strength: 25:00 to Establish:1RM Back Squat Conditioning: 2 Rounds21/16 Calorie Row (Fx:...Read More

Strength: E3MOM 15Rx+:5 Tempo Strict Handstand Push Ups (50×5)100m JogRx:5 Tempo Kipping Handstand Push Ups (50×5)100m JogFx:5 Tempo Kipping Handstand Push Ups (30×3)100m JogScaled:5 Tempo Pike Handstand Push Ups (30×3)100m Jog Conditioning: 21 – 15 – 9Hang Power Cleans (155/105) (Fx: 115/80) (Rx+: 185/125)9 – 15 – 21Burpees Over the Bar  Read More

Schedule update: 1PM WOD only!!   Strength: 5 RoundsWork :30/Rest :151: High Plank2: Low Plank3: Reverse Plank4: V – Ups or Tuck Ups Conditioning: AMRAP 22400m Run22 Jump Switch Lunges22 Alternating Dumbbell Snatches (50/35) (Fx: 35/20) (Rx+: 70/50)11 Each Arm Dumbbell Front Squats (50/35) (Fx: 35/20) (Rx+: 70/50)22/17 Calorie Row (Fx: 17/12)Read More

Schedule update: No 8:30PM WODs Friday cancelled classes: 5:30PM and 6:30PM Saturday: 1PM WOD only!! Strength: EMOM 151 Power Clean (ME) Conditioning : 4 RoundsWith a Partner, Alternating Movements200m Run20ft Handstand Walk (Fx: 40ft Bear Crawl) (Rx+: 40ft)20 Box Jumps (27/22) (Fx: 24/20) (Rx+: 30/24)  Read More

Schedule update: No 8:30PM WODs Friday cancelled classes: 5:30PM and 6:30PM Saturday: 1PM WOD only!! Strength: E2MOM 14Back Squats1: 3@75 – 80%2: 2@75 – 80%3: 1@80 – 85%4: 1@85 – 90%5: 1@90 – 95%6: 1@100%+7: 1@100%++ (optional) Conditioning: AMRAP 918 Kettlebell Goblet Box Step Ups (24/16) (Fx: 16/12) (Rx+: 32/24)36 Kettlebell Swings72 Double Unders (Fx:...Read More