Lots of fun stuff happening in the next month! Great way to meet new friends: Sunday, July 12, 2015 – BCF Sunday Funday! LAST CALL (need to buy the tickets): Friday, August 7, 2015 – BCF/CFR7 Washington Nationals Game ======================================================= Fitness & performance: EMOTM 10: 2 Cleans (~85%)   Fitness: 5 rounds for time: 10 power cleans,...Read More

Lots of fun stuff happening in the next month! Great way to meet new friends: Sunday, July 12, 2015 – BCF Sunday Funday! LAST CALL (need to buy the tickets): Friday, August 7, 2015 – BCF/CFR7 Washington Nationals Game ======================================================= Fitness: Overhead squats, 5×5 (A) Performance: Overhead squats, 5×3 (A)* *Hold three seconds at the bottom of...Read More

Fitness & performance: Kipping handstand pushup technique   Fitness & performance: “Mary” AMRAP 20: 5 handstand pushups 10 pistols 15 pull ups *Compare to 10/17/2014Read More

Fitness & performance: Bench press, 3×10 (A)   Fitness: 3 rounds for time: Run 400 meters 20 kettlebell swings, 24/16 60 double unders Performance: 3 rounds for time: Run 400 meters 20 kettlebell swings, 32/24 60 double undersRead More

No yoga today. WOD at 11:15am and Open gym from 12:15-1:30pm =========================================== Fitness: High-hang clean, 5×3 (A) Performance: High-hang clean to low-hang clean, 6×2.1 (A) Fitness & performance: 3 rounds for time: 15 kettlebell sumo-deadlift high-pull, 24/16 20 push ups 25 sit-ups 30 wallball shots, 20/14  Read More

Happy 4th of July BCF!! Schedule for 4th of July weekend (please RESERVE classes): Sat July 4th: 10am WOD, 11am-1pm Open Gym Sun July 5th: 11:15am WOD (yoga is cancelled) and open gym from 12:15pm-1:30pm. ============================================================= Canadian Forces Corporal Nicholas Bulger, 30, of Peterborough, Ontario, assigned to the 3rd Battalion of Princess Patricia’s Canadian Light...Read More

Schedule for 4th of July weekend (please RESERVE classes): Friday July 3rd: regular schedule with an additional 10am WOD Sat July 4th: 10am WOD, 11am-1pm Open Gym Sun July 5th: 11:15am WOD (yoga is cancelled) and open gym from 12:15pm-1:30pm. ============================================================= Fitness: Power snatch, 10×1 (A) Performance: Power snatch; hang snatch, 6×1.2 (ME) *Complex is...Read More

Schedule for 4th of July weekend (please RESERVE classes): Friday July 3rd: regular schedule with an additional 10am WOD Sat July 4th: 10am WOD, 11am-1pm Open Gym Sun July 5th: 11:15am WOD (yoga is cancelled) and open gym from 12:15pm-1:30pm. ============================================================= TEAM WOD!: In teams of three: A. AMRAP 7 of thrusters: 50 reps at...Read More

Schedule for 4th of July weekend (please RESERVE classes): Friday July 3rd: regular schedule with an additional 10am WOD Sat July 4th: 10am WOD, 11am-1pm Open Gym Sun July 5th: 11:15am WOD (yoga is cancelled) ========================================= Fitness: Front squat, 5×5 (A) Performance: Front squat, find heavy quintuple Fitness & performance: 4rds for time: 25 Overhead...Read More

Fitness & performance: Deadlift, find a 5RM Fitness & performance: For time: 80 double unders 200m suitcase carry, 24/16 60 double unders 200m suitcase carry, 24/16 40 double unders 200m suitcase carry, 24/16 20 double undersRead More