Yoga with Jenna at 10am! If you know any instructors who are available Sunday at 10am and teach a power vinyasa flow (like at Core Power or Spark Yoga), please connect us. Thanks! If you still need to do 15.4, come in the evening and be ready to start the WOD at 6:30pm. Click here for a great...Read More

Strength: Power Clean Technique   Metcon: CrossFit Open Workout 15.4 Rx’d (Rx’d Men, Masters Men 40-44, Masters Men 45-49, Masters Men 50-54, Rx’dWomen, Masters Women 40-44, Masters Women 45-49, Masters Women 50-54) Complete as many reps as possible in 8 minutes of: 3 handstand push-ups 3 cleans 6 handstand push-ups 3 cleans 9 handstand push-ups 3 cleans 12 handstand...Read More

Fitness & performance: EMOTM 10: 2 hang (low) snatches, 75-80%   Fitness & performance: 10 rounds: Run 200m (if weather permits, otherwise it will be switched to rowing) 20 double undersRead More

Skill/Technique: Turkish Get-Ups   In teams of four, AMRAP 15: Max rep power clean, 115/80 Max rep shoulder to overhead, 95/65 *While the two partners work at those stations, the third partner will complete a 8x10m farmers carry (24kg/16kg) and the fourth partner will rest. Once the suitcase carry is finished, partners will rotate stations....Read More

Fitness: Press, 6×3 (A) Performance: Press, find heavy triple   Fitness & performance: 3 rounds for time: 30 Calorie Row 25 KB swings Fx: 24/16, Rx: 32/24 20 ring dips 15 toes to bar 10 pull-ups (Rx: strict pull-ups)Read More

Look at the progress in a year for BCF members from 14.2 to 15.2 (thanks Jeff Capasso for the graphic!)! Amazing job and keep getting after it!       ============================================================================== Fitness & performance: EMOTM 10: 3 back squats, 75% of 1RM Then, 5 box jumps (higher than waist)   Fitness: AMRAP 12: 6 thrusters,...Read More

The Open is a good test of fitness. As leaders, we encouraged everyone to participate in this five week competition for a variety of reasons. These five weeks are an excellent opportunity to see where you are at, how far you’ve come (it was INCREDIBLE and INSPIRING to see all of the muscle up PR’s...Read More

Yoga with Julia at 10am! If you know any instructors who are available Sunday at 10am and teach a power vinyasa flow (like at Core Power or Spark Yoga), please connect us. Thanks! If you still need to do 15.3, come in the evening and be ready to start the WOD at 6:30pm. Click here for a...Read More

Fitness & performance: Muscle-up and double under technique   CrossFit Open Workout 15.3 Rx’d (Rx’d Men, Masters Men 40-44, Masters Men 45-49, Masters Men 50-54, Rx’dWomen, Masters Women 40-44, Masters Women 45-49, Masters Women 50-54, Teen Boys 16-17, Teen Girls 16-17) Complete as many rounds and reps as possible in 14 minutes of: 7 muscle-ups 50 wall-ball shots...Read More

Fitness & Performance: Rope climb technique or 10 rope climbs for time – BRING YOUR TALL SOCKS (or $10 to buy some) or sweatpants to protect your legs!   Fitness & performance: 3 rounds: 10 burpees 20 games standard box jumps (24/20) 200m suitcase carry Ab finisherRead More