Get your warmer BCF gear Here! Only the Cool Kids Have Them!! Click here for Hoodies! Strength: 4 Rounds10 Each Arm Kettlebell Windmills20 Russian Twists (Deficit if possible) Conditioning: 4 Rounds10 Each Arm Dumbbell Front Squat (50/35) (Fx: 35/20) (Rx+: 70/50)10 Each Arm Dumbbell Hang Snatches (50/35) (Fx: 35/20) (Rx+: 70/50)20 Sit UpsRead More

Strength: E2MOM 10Push Jerk1 – 4: 3@70 – 75%5: AMRAP @70 – 75% Conditioning: 3 Rounds30 Box Jumps (27/22) (Fx: 24/20) (Rx+: 30/24)20 Toes to Bar (Fx: 15)10 Overhead Lunges (135/95) (Fx: 95/65) (Rx+: 165/115)Read More

Mobility Class 6:00PM- A little Bit Of Everything!Core Blast 6:45PM!!! Strength: E3MOM 152 Back Squats1: 80 – 85%2: 85 – 90%3: 85 – 90%4: 85 – 90%5: 90 – 95% Conditioning: For Time:2000m RowRead More

Weekly OverviewEvents/ClassesMondayGymnastics strength Free Beginner CrossFit Class – 6:30PM REGISTER TuesdayBack Squats Mobility Class 6:00PM- A little bit of everything! Core Blast 6:45PM!!!WednesdayPush Jerk No Skills Class ThursdayCore Strength FridayHang power snatch SaturdayDeadlift Free Beginner CrossFit Class – 12:00PM REGISTER SundayLong Metcon With Rope Climbs Yoga – 10:00AMFaith and Fitness Free work out and discussion...Read More

Strength: E2MOM 16Clean Deadlift to Hang Position + Hang Power Clean + Power Clean (↑) Conditioning: 30 – 20 – 10Kettlebell Front Squats (24/16) (Fx: 16/12) (Rx+: 32/24)15 – 10 – 5Hang Power Snatches(115/80) (Fx: 95/65) (Rx+: 135/95) Split reps evenly between arms on kettlebell front squats.Read More

Conditioning: E2MOM 361: 6 Rope Climbs (Fx: 4) (Rx+: 8)2: Rest3: AMRAP Ski Erg Calories4: Rest5: AMRAP Bike Calories6: RestRead More

Trivia Night Tonight @7PM!! Conditioning : “Cindy”AMRAP 205 Pull Ups10 Push Ups15 Air SquatsCompare to 11/4/2020 Strength: 4 Rounds:30 Each Side Single Arm High Plank10 V-Ups or Tuck UpsRead More

Get your warmer BCF gear Here! Fresh off the press get it while its hot! Click here for Hoodies! Strength: E3MOM 152 Deadlifts1: 80 – 85%2: 80 – 85%3: 85 – 90%4: 85 – 90%5: 85 – 90% Conditioning: 5 Rounds10 Burpees Over the Dumbbell5 Right Arm Dumbbell Deadlifts5 Right Arm Dumbbell Push Press5 Left...Read More

Strength: EMOM 10Rx+:1: 3 – 5 Strict Toes to Bar With :03 Hold at L-Sit on Eccentric2: 25ft Each Arm Bottoms Up Kettlebell Overhead Carry Rx:1: 3 – 5 Strict Toes to Bar With :03 Tuck Hold on Eccentric2: 25ft Each Arm Bottoms Up Kettlebell Overhead Carry Fx:1: 3 – 5 Strict Toes to Bar2:...Read More

Mobility Class 6:00PM- Chest and ShouldersCore Blast 6:45PM!!! Strength: E3MOM 152 Back Squats1: 80 – 85%2: 80 – 85%3: 85 – 90%4: 85 – 90%5: 85 – 90% Conditioning: AMRAP 102 – 4 – 6 – 8 – 10…Alternating Dumbbell Snatches (50/35) (Fx: 35/20) (Rx+: 70/50)Dumbbell Box Step Ups (24/20) (50/35) (Fx: 35/20) (Rx+: 70/50)Read More