Fitness & performance: “RJ” Veteran LAPD officer and United States Marine Corps Reservist Sergeant Major Robert J Cottle, 45, was killed by an improvised explosive device while on patrol in Southern Afghanistan on Wednesday, March 24, 2010. RJ joined the Marines at age 18, and the LAPD in 1990. His various LAPD assignments...Read More

Fitness: Back squat, 5×5 (A) AMRAP 15: 10 push press (95/65) 20 air squats 30 double unders Performance: Back squat, 1×10 (75%); 2×5 (85%); 2×1 (95%) AMRAP 15: 10 push press (115/80) 20 air squats 30 double undersRead More

Fitness: Power clean, 3-3-3-3-3 (ME) AMRAP 9: 1 power clean, 155/105 3 burpee box jumps, 24/20 Performance: Power clean, find heavy single AMRAP 9: 1 power clean, 185/120 3 burpee box jumps, 32/24Read More

“The Mark” One of our first BCF athletes, Mark Matthews, is heading off to become a Navy SEAL in 2 weeks. Mark was in our first foundations class, and now he is a full blown firebreather. Mark created this WOD (what can I say, he loves to run!) so we can always remember the long...Read More

Fitness: Back squats, 5×5 (A) 10-9-8-7-6-5-4-3-2-1: Pull ups *Run 200m after each round Performance: Back squat, 5×5 (ME) 10-9-8-7-6-5-4-3-2-1: Chest to bar pull ups *Run 200m after each roundRead More

Warm-up: 5 min double unders Fitness: Press, 5×5 (A) Performance: Press, find heavy single Technique: kipping HSPU Fitness & performance: For time: Run 1000m 30 handstand pushups Row 1000m *Compare to 5/9/2013Read More

Fitness: High-hang snatch, 5×5 (A) Performance: High-hang snatch, 5×3 (60%) In teams of two, complete the following: Row 75 calories 75 wallball shots, 20/14 75 push presses, 75/55 75 box jumps 75 sit-ups *One partner working at a time. While one partner works, the other must hold a kettlebell (24/16) in a suitcase style carry....Read More

Fitness: Overhead squats, 5×5 (A) Performance: Overhead squats, 3×5, 2×3, 1×1 Fitness & Performance: 12 minute cap: Run 1 mile (or rowing if raining) *With the remainder of the 12 minutes, complete max rep thrusters (Fitness 95/65, Performance 115/80)Read More

Dr. Doug Gold from Full Motion Life and Sport will be treating athletes from 5-6pm. ================================================================== Fitness & performance: “Nate:” Chief Petty Officer Nate Hardy was killed Sunday February 4th, 2008 during combat operations in Iraq. Nate is survived by his wife, Mindi, and his infant son Parker.   AMRAP 20: 2 muscle ups (scale = 6...Read More

Yoga with Sima at 10am, free for members, $10 for friends. =============================================================== Fitness: Snatch, 7×2 (A) AMRAP 12: 4 power snatches, 95/65 12 burpees Performance: Snatch, find heavy double AMRAP 12: 4 snatches, 135/95 12 burpeesRead More