STRENGTH Deadlift & Tall Box Jump 9-7-5-3-1, starting at 70%*Follow each Deadlift set with 3 tall box jumps CONDITIONING 3 sets20 Dumbbell Snatches (50/35)20 Burpees over Bar20 Toes to bar-Rest 2 Minutes between sets-Read More
Please remember our new class times, 8:00 & 9:00! 10-12:00 is now Open Gym! STRENGTH Hang Snatch Pull + Snatch2-2-1-2-2-1-1-1, starting @ 65%, ending at 90% CONDITIONING 3 Sets: 5min AMRAPCal Row 10-15-20-25…DU’s 20-30-40-50…Burpee 5-10-15-20…-Rest 3:00 b/t sets-Read More
MURPH IS TOMORROW! It’s finally here! BCCF will have a cookout and potluck from 11-1 while supplies last! Please bring something to share, corn hole/yard games, chairs. We look forward to the starting the summer off with our community! If you are planning to bring a friend or family member who isn’t a member, please...Read More
Come see Dr. Matt Casseday, owner of Physical Therapy of the Rockies, for free treatments and recovery after Murph! He will be moving into our treatment room soon! Not only will he provide treatment and recovery to the community but will be offering clinics as well, please stop by! CONDITIONING Alex Vigneault (edit)3 Rounds28/20 Cal...Read More
This Saturday is also our Backpack Society Donation day! BPS donates lunch to children in dozens of schools in Douglas County as well as providing food for needy families. Please see the list below! STRENGTH 5×4 Narrow Grip Bench Press & *Wide Push Ups ~ starting at 75%* :30 AMRAP wide push ups after each...Read More
Lifting the Dream will be at “Murph” this Saturday holding an “Aloha Sale”! For those who don’t know, Malia has been a member at BCCF for several years and has been a stronghold not only within our community but in the CrossFit community as well. We will miss her when she and her family move...Read More
Community Event: “Murph” Sat, May 28 in all classes followed by cookout & potluck. Today we feature Max Muscle South Metro who will be offering samples at Murph. This month MM has 25% off all weight loss products. For your workout supplement needs, please use code “BCCF10” at check out online and in-store! STRENGTH Deadlift...Read More
Looking for a portable and balanced snack option? This no-bake, balanced treat is sure to be a hit with the whole family! Course Snacks Prep Time 10 minutes Servings 12 Energy Balls Ingredients 1 cup old fashioned rolled oats1/2 cup unsweetened shredded coconut1/2 cup creamy almond butter2 scoops Bubs Collagen Protein Powder2 tbsp honey2 tsp mini chocolate chips Instructions Mix all ingredients together thoroughly.Roll into 12 evenly sized small balls.Place into...Read More
