Mainsite Monday Mainsite 170512 AMRAP 20 Run 400 meters 20 GHD sit-ups 10 OHS (95,65)Read More

800 m. Run 21 Front Squats (95,65) 800 m. Run 21 Push Press (95,65) 800 m. Run 21 Thrusters (95,65)Read More

50 Wallball (20,14) 50 Pull-ups 35 Wallball 35 Burpees 20 Wallball 20 Ring DipsRead More

Weightlifting Wednesday 10 Minutes to work on: Back Rack Snatch Grip Push Press + OHS   12 Minutes to work on: Squat Snatch   12 Minutes to work on: P.Clean + P.Jerk + S.JerkRead More

Team Tuesday Teams of 3 (or 4) Waterfall Style 27-21-15-9-3 GHDSU AB Cals KB SDLHP (32,24kg) Box Jumps (24,20″) Push UpsRead More

Mainsite Monday 150919 5 rounds 1 rope climb 12 toes-to-bars 1 rope climb 12 squat cleans (95,65)Read More

OPEN WOD 18.5 All classes perform 18.5 FRIDAY NIGHT LIGHTS! We’ll have a food truck and Grist Brewing Co. on tap! JOIN US FRIDAY @ 5:30pm TO WATCH BCCF ATHLETES “Sibling Rivalry” PERFORM 18.5! Class to follow! * Please remember, OPEN WODs cannot be performed during class times on Saturday or Monday!  Read More

600m. Run 30 Power Cleans (135, 95) 600m. Run 20 STOH 600m. Run 10 Power Cleans & JerkRead More

Weightlifting Wednesday 10 Minutes to work on From floor :02 pause in triple extension Back to floor then… Squat Snatch (:02 pause in squat)   12 minutes 3 x 3 Front Squats + 1 Split Jerk   8 Minutes 3 x 1 Front Squat + 1 Split Jerk   8 Minutes 5 x 1 Split...Read More

Team Tuesday Teams of 3 (or 4) Waterfall Style 4 Rounds 15/12 Cal Assault Bike 15 Burpees 15/12 Cal Row 15 KBS (24,16kg)Read More