Mobility Class 6:00PM- Shoulders Core Blast 6:45PM!!! Free Beginner CrossFit Class – 7:45PM REGISTER Strength: E3MOM 18Snatch Deadlift to Knee with :03 Pause and :03 Eccentric + Power Snatch (↑) Conditioning: 2 Rounds60 Double Unders30 Hang Power Snatches (75/55) (Fx: 45/35) (Rx+: 95/65)30 Push Ups (Fx: 15) Time Cap 10:00Read More

Weekly OverviewEvents/ClassesMondayGymnastics Strength Mobility Class 6:30PM- Hips TuesdaySnatch Mobility Class 6:00PM- Shoulders Core Blast 6:45PM!!!Free Beginner CrossFit Class – 7:45PM REGISTER WednesdaySquat Cleans Skills Class: 6:40PM- Ring Muscle Ups Thursday“Armistice” WODVeterans day WOD FridayPush PressSaturdayCore Strength Free Beginner CrossFit Class – 12:00PM REGISTER SundayRomanian Deadlift Yoga – 10:00AM Strength: E2MOM 105 Supinated Grip Strict Chest...Read More

The weather is starting to cool down so it’s time for some warmer BCF gear! Click here for Hoodies! Conditioning: 3 Rounds1000m Run (Fx: 800m)20 Back Rack Lunges (115/80) (Fx: 75/55) (Rx+: 155/105)20 Handstand Push Ups (Fx: 10) (Rx+: 30) Strength: 4 Rounds10 Tempo Weighted Sit Ups (45/25) (30×3) (Fx: 25/15)20 Russian TwistsRead More

Strength: E3MOM 18Clean Deadlift to Knee with :03 Pause and :03 Eccentric + Power Clean (↑) Conditioning: AMRAP 816 Box Jumps (24/20)8 Push Presses (135/95) (Fx: 95/65) (Rx+: 165/115)  Read More

Strength: E2MOM 10Sets 1 – 4: 7 Strict Toes to Bar (Fx: 5) (Rx+: 9)Set 5: AMRAPRecord AMRAP set.Then…Max Wall Supported Handstand Hold (Rx+: Freestanding)Record Time Conditioning : Every :30 for 6 Rounds1: 15/10 Calorie Bike (Fx: 12/8) (Rx+: 20/15)2: Rest3: AMRAP Chest to Bar Pull Ups (Fx: Pull Ups)4: Rest5: RestRead More

⁣ Strength: 20:00 to Establish:4RM Deadlift Conditioning: AMRAP 105 Each Arm Kettlebell Hang Cleans (24/16) (Fx: 16/12) (Rx+: 32/24)20 Russian Kettlebell Swings2 Rope Climbs (Fx: 1) (Rx+: 1 Legless, 1 Legged)Read More

SKILLS CLASS TONIGHT AT 6:40PM (Kipping pull ups) Strength: E2MOM 103 Strict Press (ME) Conditioning: EMOM 181: AMRAP Ski Erg Calories2: AMRAP Dumbbell Front Rack Lunges (50/35) (Fx: 35/20) (Rx+: 70/50)3: Rest4: 80 Double Unders (Fx: 60)5: AMRAP Dumbbell Hang Snatches (50/35) (Fx: 35/20) (Rx+: 70/50)6: RestRead More

Core Blast 6:45pm! Strength: Rx+:E2MOM 101 – 5 Strict Ring Muscle UpsDirectly Into:E2MOM 103 – 5 Russian Ring Push Ups3 – 5 Strict Chest to Bar Pull UpsRx:E2MOM 103 – 5 Russian Ring Push Ups3 – 5 Strict Ring Pull UpsDirectly Into:E2MOM 103 – 5 Strict Ring Dips3 – 5 Strict Pull UpsFx:E2MOM 103 –...Read More

Weekly OverviewEvents/ClassesMondayBack Squat Mobility Class 6:30PM- Hips TuesdayGymnastics Strength Core Blast 6:45PM!!! WednesdayStrict press Skills Class: 6:40PM –Kipping Pull-ups ThursdayDeadlift Rope Climbs in the METCON!FridayGymnastics SaturdayPower Clean ComplexFree Beginner CrossFit Class – 12:00PM REGISTER SundayLong METCON Yoga – 10:00AM Strength: 20:00 to Establish:4RM Back Squat Conditioning: 20 – 16 – 12 – 8 – 4Jump...Read More

The weather is starting to cool down so it’s time for some warmer BCF gear! Click here for Hoodies! Conditioning: Halloween Partner WOD (costumes encouraged and one athlete working at a time): Both athletes complete a 200m Pumpkin suitcase carry (One pumpkin per team)100 Pumpkin swings*100 Pumpkin cleans (From the floor)100 Pumpkin squats*100 Pumpkin Push...Read More