Saturday, February 2, 2019


Saturday, February 2, 2019

Free Beginner CrossFit Class at 12:00PM. Anyone interested in trying out a CrossFit class is welcome to come check out what BCF has to offer!!

[divider scroll_text]

3 hour Introductory Women’s Self-Defense Course


When: Saturday at 3:00pm-6:00pm (Arrive at 2:50pm sharp for check-in)

Pricing: $100/person


  • Cultivating a useful self-defense mindset
  • Managing encroachment into your space from someone you do not know
  • Stun & run tactics: learn and practice options for a preemptive attack to set up your escape
  • Principles of striking, power generation, and getting to your combative skill-set under stress
  • Defending yourself instinctively and intelligently with simple, protective structures
  • Personal defense concepts and scenarios women are more likely to face

The content of this course is intended for adults; mature teens may also attend, ages 15+ (if 15-16, and adult must register and also take the course with the minor).

For more information visit:



Open WOD 15.3

7 Muscle-Ups
50 Wall Balls (20/14 lb)
100 Double-Unders

Scale muscle ups to most difficult version of pull up.