Tuesday, June 1, 2021


Tuesday, June 1, 2021

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!

Core Blast – 6:45pm!!!! 

Strength Endurance

Starting Tuesday, June 1st we will begin a new block of programming at BCF and CF Route 7. This programming block will be about two months long, ending in the beginning of August.

The main goal for this block of programming will be to increase our strength endurance. Some elements from our previous block of programming such as aerobic capacity development and functional bodybuilding will remain in this block as well but at a lower frequency. 

One definition for strength endurance is: “the specific form of strength displayed in activities which require a relatively long duration of muscle tension with minimal decrease in efficiency” . In more simple terms, we will be helping to develop your ability to move a moderate to heavy weight for high repetitions.

There are a few reasons that this will be our focus for the next block of programming. Strength endurance training will help us build muscle and increase our strength work capacity, allowing you to lift more weight with less fatigue. These factors will contribute to much larger strength gains later in the year. Additionally, this type of training calls for submaximal weights and higher repetitions. This will give all of you an opportunity to refine your movements and make adjustments to your technique that will help you more safely and efficiently move heavy weights. This will not only contribute to increases in your maximal lifting capabilities but also your ability to maintain form and efficiency during metcons that involve strength movements (e.g. DT, Grace, Isabel).

Some overall themes that you will be seeing in regard to the strength endurance training will be:

  • More days per week with barbell strength work
  • Bodybuilding/Core strength weekly 
  • More classic barbell strength (squats/deadlifts/pressing)
  • Higher repetitions (8 – 10 rep range)

With these specific goals in mind, you will notice some changes in the programming but, DON’T WORRY, the regular CrossFit-style metcons you all love will still be there. Most of our metcons will stay in the 7 – 15 minute time domain as usual but, there will still be some super long workouts. We will also still be testing benchmarks and Hero WODs 2 – 3 times each month.

As we look to the rest of 2021 you can expect to see us continue building on the strength and skill work that will happen in this block.

We are very excited to roll out this new programming and see all of the improvements that our members will make!!!

If you have questions or comments, please let us know.


E3MOM 15
10 Deadlifts
1: 55 – 60%
2: 60 – 65%
3: 60 – 65%
4: 60 – 65%
5: 65 – 70%


6 Rounds
With a partner, alternating rounds.
14 Alternating Dumbbell Hang Clean and Jerks (50/35) (Fx: 35/20) (Rx+: 70/50)
300/250m Row (Fx: 250/200)