Friday, June 4, 2021


Friday, June 4, 2021

Susie and Cooper Farewell Celebration! Come join us this Friday night, June 4th, to celebrate and hang out with Susie and Cooper before they both leave the area. We will be meeting at Port City Brewery at 7:30pm in Alexandria. See you there!

BCF Buddy Program!!!

Do you remember your first day walking into BCF? Was your first workout slightly intimidating because you didn’t know anyone or didn’t have a BUDDY with you? We all know that first day, and even first couple weeks, makes you feel out of place and wishing you had someone to ask questions or make you feel more comfortable as you get started.

To give back to your BCF community and fellow new classmates, we are launching the BCF Buddy Program!
The BCF Buddy Program is a volunteer program in which you would partner you up with a new member of our community to make them feel more welcomed and comfortable as they start their fitness journey here at the BCF.

Here are a few simple things you can do to be a great BCF Buddy…

-Exchange phone numbers/emails with your buddy so you can reach out after their first day to see how things went
-If possible, invite them to the same class time as you so you can get to know them better and workout together
-Check in with them every couple days to see how things are going and if they have any questions
-Partner up with them during our partner workouts
-Invite them to special events with you outside of the gym
-Become BCF Buddies with more than one new member
-Become BFF’s with all your BCF buddies

If you’re interested in being a BCF Buddy, shoot us a quick email at [email protected] saying you want to be a BCF Buddy, and we will add you to the list so you can be partnered up with your new Buddy shortly



EMOM 16 
1: :25 Bottom of Push Up/:25 High Plank
2: 5 Dragon Flags
3: :30 – :45 Hollow Hold
4: Rest


4 Rounds
15 Hang Power Cleans (135/95) (Fx: 95/65) (Rx+: 165/115)
400m Run