Happy 4th of July: WODs at 9am and noon. Reserve now and we’ll add more WODs if we need them. Regular schedule on Saturday. REMINDER – bring a friend (or several friends) to WOD on Tuesday (no need to reserve, we’ll have space in class). Free t-shirt/tank to the member who brings the most friends! =================================================================================== On...Read More
Remember to fill out the BCF survey sent via email (it’ll only take about 15 min and we send it once per year) – your feedback is valuable to us! Today is the last day to fill it out before we close the survey and analyze the results. July 4th schedule: WODs at 9am and...Read More
Remember to fill out the BCF survey sent via email (it’ll only take about 15 min and we send it once per year) – your feedback is valuable to us! Thursday midnight is the last day to fill it out. July 4th schedule: WODs at 9am and noon. Reserve now and we’ll add more WODs...Read More
Remember to fill out the BCF survey sent via email (it’ll only take about 15 min and we send it once per year) – your feedback is valuable to us! Thursday midnight is the last day to fill it out. July 4th schedule: WODs at 9am and noon. Reserve now and we’ll add more WODs...Read More
Remember to fill out the BCF survey sent via email (it’ll only take about 15 min and we send it once per year) – your feedback is valuable to us! =================================================================================== REMEMBER YOUR TALL SOCKS!! Fitness: Rope climb technique Performance: 12 rope climbs for time Fitness & performance: “Kelly:” 5 rounds for time: Run...Read More
Free class at noon, bring your friends! ============================================================= Fitness: Power clean to front squat, 3×3 (A) 5 rounds for time: 5 hand release pushups 10 air squats 15 pull-ups 12 deadlifts, 115/80 9 hang power cleans, 115/80 6 push jerks, 115/80 Performance: Power clean, 3×3 (80% of 1RM) 5 rounds for time: 5 handstand pushups...Read More
Remember to fill out the BCF survey sent via email (it’ll only take about 15 min and we send it once per year) – your feedback is valuable to us! =================================================================================== Fitness: Hang power snatch, 6×3 (A) Performance: Hang snatch, find heavy triple Fitness & performance: In teams of two, complete 1600m running relay...Read More
Here is some guidance for doing the CF Total (note – all newer athletes will be establishing a heavy set of 3 reps): http://library.crossfit.com/free/pdf/52-2006_CFTotal.pdf CrossFit Total: Back squat, find 1RM Press, find 1RM Deadlift, find 1RM *Compare to March 3rd, 2014 Some things to think about for the WOD today:Read More
Complete the form below and then you will automatically be routed to our page with rates and the option to register for our Beginners Foundations course.
Complete the form below and then you will automatically be routed to our page with rates and the option to register for our Beginners Foundations course.
