FYI – Saturday open gym will run from 12-1:30pm. ===================================================================== Fitness: Back squat, 6×3 (A) Performance: Back squat, 6×3 (85%) Fitness: For time: 30 kettlebell swings, 24/16 90 second handstand holds 20 kettlebell swings, 24/16 60 second handstand holds 10 kettlebell swings, 24/16 30 second handstand holds Performance: For time: 30 kettlebell swings, 32/24 30m...Read More
If you are interested in helping promote and manage social BCF events join the BCF Fun Club tonight at 7:45pm at World of Beer. We’ll be cheering on the Capitals and brainstorming fun event ideas for the rest of 2015. If you can’t make it but have a great idea, feel free to email it to [email protected]....Read More
Fitness: Push jerk to split jerk, 10×1.1 (A) Performance: Push jerk to split jerk, find heavy single of complex Fitness: AMRAP 12: 6 power clean, 115/80 9 front squats, 115/80 12 burpees Performance: AMRAP 12: 6 power clean, 155/105 9 front squats, 155/105 12 burpeesRead More
Fitness & performance: “Nate” AMRAP 20: 2 muscle ups (scale = either 4 muscle up transitions or 4 pull-ups & 4 ring dips) 4 handstand pushups 8 kettlebell swings, 32/24 *Compare to 10/8/2014 Ab finisher The significance of the hero workout “Nate” Chief Petty Officer Nate Hardy was killed Sunday February 4th during combat operations...Read More
Fitness: Power snatch to snatch, 10×1.1 (A) Performance: Power snatch to snatch, find heavy single of complex Fitness: 4 rounds for time: 10 overhead squats, 95/65 10 box jumps, 24/20 Run 200m Performance: 4 rounds for time: 10 overhead squats, 135/95 10 box jumps, 32/26 Run 200mRead More
Yoga with Nina at 10am! WOD schedule for Sunday – 11:15am,5:30pm. Please RESERVE classes (they fill up on Sunday)! ================================================================== Fitness & performance: Ring rows, 4 sets of max reps Fitness: For time: Row 1000m 30 thrusters, 115/80 150 double unders Performance: For time: Row 1000m 30 thrusters, 155/105 150 double undersRead More
Fitness & performance: Clean & jerk, find 1RM Then EMOTM 12: 2 power cleans to 1 jerk (75% of 1RM) Choice one of the below: 1) 50 behind the neck barbell sit-ups* 2) 50 GHD sit-ups *Recommend training bars for all to start. Will need partner to hold feet.Read More
Complete the form below and then you will automatically be routed to our page with rates and the option to register for our Beginners Foundations course.
Complete the form below and then you will automatically be routed to our page with rates and the option to register for our Beginners Foundations course.
