Strength: E3MOM 15Romanian Deadlifts1: 8@45 – 50%2: 8@45 – 50%3: 8@45 – 50%4: 8@50 – 55%5: 8@50 – 55% % Based on 1RM Deadlift Conditioning: AMRAP 124 – 8 – 12 – 16 – 20…Box Jump Overs (24/20) (Rx+: Clear the Box)Toes to BarRead More

Strength:  Every :30 for 10 Rounds2 Strict Press @ 65 – 70% Conditioning: E3MOM 241: AMRAP250/200m Row (200m Run if weather permits)200/150m Ski Erg2:Rest3: AMRAP10/7 Calorie Assault Bike10 Hang Power Snatches (95/65) (Fx: 75/55)4: RestRead More

Strength:  EMOM 121 Power Clean (ME) Conditioning: 5 Rounds50 Double Unders (Rx+: 75 Double Unders)10 Each Side Dumbbell Suitcase Deadlifts (50/35) (Fx: 35/20) (Rx+: 70/50)10 Alternating Dumbbell Hang Clean (50/35) (Fx: 35/20) (Rx+: 70/50)  Read More

Arctic Core Blast – 6:45pm!!!!  5 Year Member Spotlight!Kassie Reilly (February 2015)– How many days a week do you workout (and typically what time slot)?Typically 4 times a week but lately it’s been 1-2 times a week with my new job and schedule (motherhood :)). I usually do open gym and 8am on Saturdays.– What...Read More

Weekly OverviewEvents/ClassesMondayGymnastics StrengthFree Beginner CrossFit – 6:45pm REGISTERTuesdayFront SquatCore Blast – 6:45pm! WednesdayPower CleanThursdayStrict PressFridayRomanian DeadliftsSaturdaySquat SnatchSkills & Mobility Class at 1:15pm: Bar Muscle UpsWeightlifting Seminar (Week 4: Jerk) at 1:15pmSundayValentines Day WorkoutYoga – 10:00am Strength: EMOM 10Rx+: 4 – 6 Strict Ring Dips On High RingsRx: 4 – 6 Strict Ring DipsFx: 4 – 6...Read More

8:45am Open Gym Cancelled due to the weather! 5:30pm class moved up 1 hour to 4:30pm due to the Super Bowl Sunday night! Yoga with Kristen!!! – 10:00AM Conditioning: 2:00 to Complete:40/32 Calorie Assault Bike (Fx: 30/22) At 2:00 begin: 9 Rounds7 Burpees over the Bar7 Deadlifts (225/155)250/200m Row Time Cap 35:00Read More

Open Gym is Cancelled Saturday Afternoon for the Weightlifting Seminar Skills Class 1:15pm:  Rope Climbs / Handstand Walk Strength: E2MOM 101 High Hang Squat Clean + 1 Hang Squat Clean + 1 Squat Clean (↑) Conditioning: E2MOM 161: 35/27 Calorie Ski Erg (Fx: 27/21)2: AMRAP Box Jumps (30/24) (Fx: 24/20) (Rx+: 36/30)3: Rest4: RestRead More

5 Year Member Spotlight!Alex Solomon (May 2015)– How many days a week do you workout (and typically what time slot)?4-5 days/week. Usually 4:30 pm or 5:30 pm during the week and 9:00 am or 10:00 am on the weekends – What is your favorite thing about BCF?The camaraderie with fellow athletes throughout class. Having a great...Read More

Strength:  E3MOM 15Romanian Deadlifts1: 8@40 – 45%2: 8@45 – 50%3: 8@45 – 50%4: 8@45 – 50%5: 8@50 – 55%% Based on 1RM Deadlift Conditioning: 7 Rounds10 Russian Kettlebell Swings (32/24) (Fx: 24/16) (Rx+: 15 Reps)20 Double Unders (Rx+: 40 Double Unders)Read More

Conditioning: “Jackie”1000m Row50 Thrusters (45/35)30 Pull Ups Finisher:  5 Each Side Segmented Turkish Get UpsMove to a position of support and then back down to start, moving up the list by one position each time.ElbowStraight ArmBridgeBoxLungeFull StandRead More