Strength: E2MOM 10Push Jerk1 – 4: 3 @75 – 80%5: AMRAP @75 – 80% Conditioning: 4 Rounds400m Run10 Power Cleans (165/115) (Fx: 135/95) (Rx+: 205/140)  Read More

  Strength: Rx+:Max Unbroken Strict Ring Muscle UpsRx+: Max Unbroken Strict Chest to Bar Pull UpsRest :30Max Unbroken Push UpsFx: Max Unbroken Strict Pull UpsRest :30 Max Unbroken Push UpsScaled:Max Unbroken Ring RowsRest :30Max Unbroken Knee Assisted Push Ups Conditioning: With a PartnerAMRAP 4Alternating full rounds10/7 Calorie Row (Fx: 7/5)5 Each Arm Dumbbell Thrusters (50/35)...Read More

Conditioning : 25:00 to Establish:2RM Deadlift Strength: AMRAP 816 Alternating Pistols (Fx: Reverse Goblet Lunges (50/35)) (Rx+ Goblet Pistols (35/20))24 Toes to Bar (Fx: 16)Read More

BCF Holiday Party @ Ballston local, 7-10PM Come out and enjoy free food and a cash bar!! Strength: 5 Rounds20 Banded Biceps Curls20 Banded Triceps Pull-Downs10 Pendlay Rows10 Bench Presses Conditioning: Benchmark Tests:Max Unbroken Double UndersBike Time Trial:50 CaloriesRead More

Get your warmer BCF gear Here! Only the Cool Kids Have Them!! Click here for Hoodies! Conditioning: “12 Days of Christmas” For time:1 Clean and Jerk (155/105)2 Ring Muscle Ups3 Handstand Pushups (4″ Deficit for men)4 Front Squats (155/105)5 Ring Dips6 Burpees7 Kettlebell Swings (32/24)8 Box Jumps (24/20)9 Wall Balls (20/14)10 Chest to Bar Pull...Read More

Mobility Class 6:00PM- Ankle and Calf Core Blast 6:45PM!!! Strength: E2MOM 62 Clean Deadlifts + Tall Clean (↑)Directly IntoE2MOM 62 Clean Deadlifts + High Hang Squat Clean (↑)Directly IntoE2MOM 61 Squat Clean (↑) Conditioning: AMRAP 7100m Run to Start Each Round2 – 4 – 6 – 8 – 10…Alternating Dumbbell Snatches (50/35) (Fx: 35/20) (Rx+:...Read More

Weekly OverviewEvents/ClassesMonday2 Rep Back Squat Test 5-7PM Free Art soft Tissue Treatment from Full Motion Life & Sport TuesdaySquat Clean Complex Mobility Class 6:00PM- Ankle and Calf Core Blast 6:45PM!!!Wednesday“12 Day of Christmas” No Skills Class Rope climbs in WODThursdayBench Press BCF Holiday Party @ 7PM RSVP HERE!!Friday2 Rep Deadlift Test SaturdayGymnastics Complex Free Beginner...Read More

Faith and Fitness Free Workout and Discussion @ 3:30Pm Conditioning: AMRAP 30200m Run20 Reverse Lunge Wall Balls (20/14)200m Run5 Rope Climbs (Fx: 3)Read More

  Strength: E3MOM 152 Deadlifts1: 80 – 85%2: 85 – 90%3: 85 – 90%4: 85 – 90%5: 90 – 95% Conditioning: AMRAP 126 Burpee Bar Muscle Ups (Fx: Burpee Chest to Bar Pull Ups)12 Hang Power Cleans (165/115) (Fx: 135/95) (Rx+: 205/135)Read More

Faith and Fitness Workout and Discussion this Sunday at 3:30PM! Conditioning : E2MOM 16Snatch Deadlift to Hang Position + Hang Power Snatch + Power Snatch (↑) Strength: E2MOM 161: 20/15 Cal Ski (Fx: 15/10) (Rx+: 25/20)AMRAP Strict Handstand Push Ups (Fx: Kipping)2: 400m Run3: 20/15 Cal Bike (Fx: 15/10) (Rx+: 25/20)AMRAP Kettlebell Goblet Step Ups...Read More