NO YOGA TODAY!! ======================================================= Fitness: Snatch, 10×1 (A) Performance: Snatch, find heavy single   Fitness & performance: 5 rounds, AMRAP 90 seconds: 1 snatch 3 box jumps (Fx: 24/20; Rx: 32/26) 5 kettlebell swings (Fx: 24/16; Rx:32/24) *Rest 30 seconds after each round, then start off where you left off. **Use 80% of HS for...Read More

BCF vs. CFSA Throwdown tonight from 7-10pm – come support your fellow athletes compete head to head against the best athletes from CFSA! Free WOD at noon – bring out your friends show them a fun CrossFit workout! ==================================================== Fitness: Deadlift, 5×5 (A) Performance: Deadlift, 2×5 (75%); 1×5 (80%); 1×5 (85%); 1×5 (90%)   Fitness:...Read More

Happy Halloween BCF (pumpkin carving compliments of Courteney)!! Competition time!! Our top athletes will be competing against the top athletes from CFSA THIS WEEKEND!! Come cheer them on – 7pm Sat night at BCF!!https://www.facebook.com/events/640836602701432/?context=create&ref_dashboard_filter=upcoming&source=49 ========================================================= You will partner up with someone for the WOD. If you are alive you will start the workout with the first...Read More

Competition time!! Our top athletes will be competing against the top athletes from CFSA THIS WEEKEND!! Come cheer them on – 7pm Sat night at BCF!!https://www.facebook.com/events/640836602701432/?context=create&ref_dashboard_filter=upcoming&source=49 ==================================================================================== Skill: turkish get-ups Fitness: AMRAP 12: 8 pushups 12 hang power cleans, 95/65 16 ABMAT sit-ups *At the 3, 6 and 9 minute mark, complete at 200m run then...Read More

Skills class at 8:30pm (if you’re a beginner and don’t have the skill, come join Coach Jake!): Rope climbs (bring LONG SOCKS or sweatpants to protect your legs), kipping toes to bar, kipping handstand push-ups ========= Competition time!! Our top athletes will be competing against the top athletes from CFSA THIS WEEKEND!! Come cheer them on...Read More

Only 2 spaces remaining in the next Intro to Olympic Weightlifting class. BCF’s “Intro to Olympic Weightlifting” classes are designed to improve technique by performing progressions and classic versions of the two Olympic lifts, the Snatch and the Clean and Jerk. At the conclusion of a four-week cycle lifters will be capable of moving weight...Read More

Congrats to all the BCF athletes that crushed the MCM and MCM 10k over the weekend!! Several did it with little running training and focused on CF training – and they represented!! Well done Team BCF!! Reminder, a bunch of BCF athletes will be racing in the EX2 Adventures 5 mile trail run at Hemlock...Read More

Yoga with Sima at 10am! If you attend the 11am WOD, please keep your voices down in the mobility area while yoga is in process. ====================================================================================== Fitness: Clean, 10×1 (A) Split Jerk, 10×1 (A) Performance: Clean, find a heavy single Split Jerk, find a heavy single   Fitness & performance: 4x10m shuttle sprints, 10 repeats...Read More

Free class at noon – bring your friends! Reminder, we are currently running a $99 special for Foundations over the next few weeks! FYI – the Barbell Club Saturday at 12pm will be targeted more towards beginner athletes. If you’re still working on your olympic lifts, register for class and join Coach John for some...Read More

Friendly reminder, if you don’t eat seafood several times a week, you should be supplementing your fish oil. This is my favorite ($30 for bottle that will last 2-3 months): http://www.amazon.com/Carlson-Norwegian-Cod-Liver-Lemon/dp/B003B3P4PO. The health benefits of fish oil include its ability to aid in the treatment of various heart diseases, high cholesterol, depression, anxiety, AHDH, weakened immune system, cancer, diabetes, inflammation, arthritis,...Read More