Arctic Core Blast – 6:45pm!!!!  5 year Member Spotlight!Todd Truitt (January 2015)– How many days a week do you workout (and typically what time slot)?5 to 6 days per week; I do the 3:30, 4:30 or 5:30 pm time slots – What is your favorite thing about BCF?How hard people try during the workouts, which always...Read More

Weekly OverviewEvents/ClassesMondayFront SquatTuesdayHang Power SnacthCore Blast – 6:45pm! Free Beginner CrossFit – 6:45pm REGISTERWednesdayBenchmark “Jackie”ThursdayRomanian DeadliftsFridayStrict PressSaturdaySquat CleanSkills & Mobility Class at 1:15pm: Rope Climbs / Hand Stand WalkWeightlifting Seminar (Week 4: Clean) at 1:15pmSundayLong ConditioningYoga – 10:00am   Strength: E3MOM 15Front Squat1: 3@65 – 70% (:03 Pause)2: 3@70 – 75%3: 3@70 – 75%4: 3@70 –...Read More

SCHEDULE UPDATE – 8:45am Open Gym cancelled. Any additional schedule updates will be posted to the WOD page, BCF Members page on Facebook and Zen Planer will be updated. Yoga with Kristen!!! – 10:00AM Strength:  3 Rounds:12 Double Dumbbell Bench Press18 Banded Lat Pushdowns Time Cap 10:00 Conditioning: AMRAP 1818 Burpee Box Jump Overs (24/20)18 Russian...Read More

Open Gym is Cancelled Saturday Afternoon for the Weightlifting Seminar Skills Class 1:15pm:  Toes to Bar / Double Unders Strength: “CrossFit Total”Establish 1RMStrict PressBack SquatDeadlift Time Cap 40:00Read More

Strength: E2MOM 8Rx:3 Strict Toes to Bar4 Kip Up/Strict Down Toes to Bar5 Kipping Toes to Bar Fx:3 Strict Leg Raises4 Kipping Toes to Bar Rest 2:00EMOM 81: :45 Ring Support Hold (Fx: :30) (Rx+: 1:00)2: Rest Conditioning: 500m Ski Erg Time TrialRead More

Strength:  E3MOM 153 Split Jerks1: 60 – 65%2: 65 – 70%3: 70 – 75%4: 70 – 75%5: 70 – 75%+ Conditioning: For Time:500/450m Row400m Run250/200m Row200m RunRead More

Conditioning: E3MOM 361: 20/15 Calorie Bike (Fx: 15/10)20 Double Dumbbell Front Rack Walking Lunges (50/35) (Fx: 35/20) (Rx+: 70/50) 2: Rest3: AMRAP5 Hang Power Cleans (135/95) (Fx: 95/65) (Rx+: 165/115)5 Front Squats (135/95) (Fx: 95/65) (Rx+: 165/115)4: RestRead More

Arctic Core Blast – 6:45pm!!!!  Conditioning: E3MOM 153 Overhead Squats (↑) Finisher:  42 – 30 – 18Wall Balls (20/14) (Rx+: 11’/10′)21 – 15 – 9Pull Ups (Rx+: Chest to Bar Pull Ups)Read More

Weekly OverviewEvents/ClassesMondayGymnastics / ConditioningFree Beginner CrossFit – 6:45pm REGISTERTuesdayOverhead SquatsCore Blast – 6:45pm! WednesdayLong ConditioningThursdaySplit JerksFridayGymnastics / Ski BenchmarkSaturday“CrossFit Total”Skills & Mobility Class at 1:15pm: Toes to Bar / Double UndersWeightlifting Seminar (Week 3: Clean) at 1:15pmSundayBodybuilding / ConditioningYoga – 10:00am Strength: 4 Rounds for Quality25ft Handstand Walk (Fx: Handstand Walk/Hold Practice) (Rx+: 50ft Handstand Walk)10...Read More

Yoga with Kristen!!! – 10:00AM Strength:  5 Rounds3 Push Jerks @80 – 85%Time Cap 12:00 Conditioning: 3 Rounds40 Calorie Row20 Hang Power Snatch (95/65) (Fx: 75/55)  20 Burpees Over the Bar    Read More