Friday, September 12, 2014
Free Functional Movement Screens at BCF on Wed, September 17 starting at 7:30pm with Dr. Alcorn from The Jackson Clinics (Dr. Alcorn is a CF... Read More
Thursday, September 11, 2014
“Team DT” In honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009 supporting operations in OEF when his vehicle... Read More
Wednesday, September 10, 2014
Skills class at 8:30pm, come work on your double unders and kipping pull-ups! ======================================================================= Fitness: Thrusters, 5×3 (A) AMRAP 12: Run 200m 12 kettlebell cleans,... Read More
Tuesday, September 9, 2014
Fitness & Performance: “Fight Gone Bad” Three rounds, 1 minute rounds: Wallball shots, 20/14 Sumo deadlift high-pull, 75/55 Box Jump, 20 inches Push-press, 75/55 –... Read More
Monday, September 8, 2014
Fitness: Back squat, 5×3 (A) *After each set, complete 5 box jumps (>24/20) Performance: Back squat, 5×3 (75%) *After each set, complete 5 box jumps... Read More
Sunday, September 7, 2014
The Sun 5:30pm WOD is CANCELLED – Coach Brandon is getting married and most of the coaches will be up in DE at his wedding! Join... Read More
Saturday, September 6, 2014
Fitness: Hang power clean, 5×3 (A) AMRAP 10: 5 power cleans, 135/95 10 handstand pushups (Female Fx: one ABMAT) Performance: Hang power clean, 2×3 (65%);... Read More
Friday, September 5, 2014
Fitness & performance: CrossFit Open 13.3 WoD AMRAP 12: 150 wallball shots, 20/14 90 double unders 30 muscle ups *Compare to 3/23/2013 Finisher: Fitness... Read More
Thursday, September 4, 2014
Fitness: Snatch, 6×2 (A) AMRAP 10: 2 snatches, (70% of double) 4 box jumps, 24/20 8 kettlebell swings, 24/16 Performance: Snatch, find a heavy double... Read More
Wednesday, Sept 3, 2014
Skills class is at 8:30pm: muscle ups and handstands/handstand walks!! ====================================================================== Kipping pull up technique (5:30 & 6:30pm classes will offer butterfly kipping pull-up technique).... Read More