Strength: E3MOM 152 Deadlifts1: 75 – 80%2: 80 – 85%3: 80 – 85%4: 80 – 85%5: 85 – 90% Conditioning : AMRAP 918 Toes to Bar (Fx: 12)9 Each Arm Dumbbell Thrusters (50/35) (Fx: 35/20) (Rx+: 70/50)Read More

Get your warmer BCF gear Here! Fresh off the press get it while its hot! Click here for Hoodies! Scaled Competition at CFR7 Strength: E2MOM 10Push Press1 – 4: 3@75 – 80%5: AMRAP @75 – 80% Conditioning: 5 Rounds16 Jumping Air Squats8 Each Arm Kettlebell Front Rack Lunges (24/16) (Fx: 16/12) (Rx+: 32/24)16 Box Jumps...Read More

SKILLS CLASS TONIGHT AT 6:40PM ( Kipping Handstand Push-ups and Handstand Walking ) Conditioning: “The Test”AMRAP 10Clean and Jerks (Bodyweight/85% Bodyweight) Strength: Rx+:E3MOM 155 Strict Toes to Bar + 5 Strict Chest to Bar Pull Ups1 Turkish Get Up Each Side Rx:3 – 5 Strict Toes to Bar + 3 – 5 Strict Pull Ups1...Read More

Mobility Class 6:00PM- Hips and Knee Core Blast 6:45PM!!! Check out our newest success story featuring our 5:30AM regular, Anisa Vintimilla!Click here for how CrossFit impacted her. Strength: E3MOM 152 Back Squats1: 75 – 80%2: 80 – 85%3: 80 – 85%4: 80 – 85%5: 85 – 90% Conditioning: EMOM 151: 80 Double Unders (Fx: 60)2:...Read More

Weekly OverviewEvents/ClassesMondaySquat cleans Free Beginner CrossFit Class – 6:30PM REGISTER TuesdayBack Squats Mobility Class 6:00PM- Hips and Knees Core Blast 6:45PM!!!Wednesday“The Test” Skills Class: 6:40PM- Kipping Handstand Push-ups and Handstand WalkingThursdayPush Press FridayDeadliftsSaturdayLong Metcon Free Beginner CrossFit Class – 12:00PM REGISTER SundayTrunk “core” strength Yoga – 10:00AM Strength: E2MOM 14Panda Pull + High Hang Squat...Read More

3:30 PM: FAITH AND FITNESS FREE WORKOUT & DISCUSSION Click here for details Strength: E2MOM 125 Tempo Romanian Deadlifts (3×01) (↑) Conditioning: AMRAP 1212 Box Jump Overs (24/20) (Rx+: Clear the Box)1 – 2 – 3 – 4 – 5…Rope ClimbsRead More

Strength: E3MOM 155 Tempo Hanging Knee Raises (30×3) (Weighted with wall ball if possible)1:00 Reverse Plank Conditioning: 3 Rounds14 Kettlebell Goblet Step Ups (24/16) (Fx: 16/12) (Rx+: 32/24)7 Thrusters (135/95) (Fx: 95/65) (Rx+: 155/105)14 Kettlebell Goblet Step Ups (24/16) (Fx: 16/12) (Rx+: 32/24)7 Overhead Squats (135/95) (Fx: 95/65) (Rx+: 155/105)  Read More

Strength: E2MOM 10Push Press1 – 4: 3@70 – 75%5: AMRAP @70 – 75% Conditioning : With a Partner, Alternating RoundsAMRAP 1425ft Handstand Walk (Fx: 50ft Bear Crawl)20/15 Calorie Row (Fx: 15/10) (Rx+: 22/17)Read More

The weather is starting to cool down so it’s time for some warmer BCF gear! Click here for Hoodies! Veterans Day has been observed since 1954 by the U.S. and its origins date back to Armistice Day 1918, which marked the cessation of hostilities on the Western Front in WWI. Veterans Day preserves the historical...Read More

SKILLS CLASS TONIGHT AT 6:40PM (Ring Muscle Ups) Strength: E3MOM 18Squat Clean + 2 Front Squats (ME) Conditioning: 60 Toes to Bar (Fx: 40) (Rx+: 80)But…Every time you break:500m RunTime Cap 12:00Read More