Core Blast 6:45pm! New Programming Block!!! Monday, August 23rd we began a new block of programming at BCF and CF Route 7. This programming block will be about two months long, ending at beginning of November The goal for this block of programming will be to increase our general strength. The conditioning portion of our...Read More

Weekly OverviewEvents/ClassesMondayHang Power Snatch Free Class 6:30PM REGISTER TuesdayBack SquatsCore Blast 6:45PM!!!Wednesday “Grace”Skills Class: 6:40PM – Kipping Pull-upsThursdayDeadliftsFridayLong Metcon SaturdayHang Squat Cleans Free Beginner CrossFit Class – 12:00PM REGISTER SundayBench Press Yoga – 10:00AM Strength: E2MOM 16Every 1:30 for 8 Sets2 Hang Power Snatches @75 – 80% Conditioning: 2 RoundsWork 1:00/Transition :151: 20/15 Calorie Ski...Read More

Conditioning: AMRAP 1010 Power Cleans (135/95) (Fx: 95/65) (Rx+: 165/115)20 Air Squats30ft Handstand Walk (Fx: 60ft Bear Crawl) Strength: E4MOM 1610 Each Arm Dumbbell Bench Press10 Each Arm Single Arm Ring RowsRead More

Strength:  E3MOM 156 Deadlifts1: 65 – 70%2: 70 – 75%3: 70 – 75%4: 70 – 75%5: 75 – 80% Conditioning: AMRAP 93 – 6 – 9 – 12 – 15 – 18…Box Jumps (30/24) (Fx: 24/20) (Rx+: 36/30)100m Run After Each RoundRead More

  Strength:  E2MOM 10Push Jerks1 – 4: 5@75 – 80%5: AMRAP @75 – 80% Conditioning: AMRAP 14300/250m Row (Fx: 250/200)20 Reverse Lunge Wall Balls (20/14)10 Chest to Bar Pull Ups (Fx: Pull Ups) (Rx+: 15)  Read More

We are very excited to bring on Cameron Currie to the BCF staff and coaching team! CrossFit has been my life since 2009! I have coached over 10,000 hours of classes in multiple countries around the world, worked with more than 500 athletes ranging from toddlers to 4-star generals and competed as a Regionals Athlete around the...Read More

SKILLS CLASS TONIGHT AT 6:40PM (Rope Climbs)! Huge Congratulations to our member Tessy and former member Bobby on their marriage this past weekend. We wish you many years together of fun adventures and lots of smiles and laughs. Strength: E3MOM 156 Back Squats1: 65 – 70%2: 70 – 75%3: 70 – 75%4: 70 – 75%5:...Read More

Core Blast 6:45pm! Strength: E2MOM 10Rx+:3 Strict Chest to Bar Pull Ups + 3 Chest to Bar Pull Ups + 3 Bar Muscle UpsRx:3 Strict Pull Ups + 3 Pull Ups + 3 Chest to Bar Pull UpsFx:1 – 3 Strict Pull Ups + 3 Pull UpsScaled: 5 – 10 Ring Rows + 5 –...Read More

Weekly OverviewEvents/ClassesMondayPower Snatch Free Class 6:30PM REGISTER TuesdayGymnastics Complex Core Blast 6:45PM!!!Wednesday Back Squats Skills Class: 6:40PM – Rope ClimbsThursdayHang Power Cleans FridayPush JerksSaturdayDeadlifts Free Beginner CrossFit Class – 12:00PM REGISTER SundayDumbell Bench Yoga – 10:00AM Strength: E2MOM 161 Power Snatch (ME) Conditioning: 2 RoundsWork 1:00, Rest/Transiton :151: 250/200m Row (Fx: 200/150) (Rx+: 300/250)2: AMRAP...Read More

  Strength: E4MOM 125 Front Squats10 Back Rack LungesBoth Movements @60 – 70% of 1RM Front Squat Conditioning: For Time:100 Double Unders (Fx: 80)8 Each Side Dumbbell Suitcase Deadlifts (50/35) (Fx: 35/20) (Rx+: 70/50)75 Double Unders (Fx: 60)8 Each Side Dumbbell Suitcase Deadlifts (50/35) (Fx: 35/20) (Rx+: 70/50)50 Double Unders (Fx: 40)8 Each Side Dumbbell...Read More