5-5-5+ Back Squat 5-5-5+ Bench Press 5-5-5+ DeadliftRead More

BCCF 6 year anniversary! Teams of 2 (waterfall) 6 rounds total (3 each) 500 m. Row 40 Air Squats 30 Sit Ups 20 Push Ups 10 Pull UpsRead More

Work up to a heavy 3 rep OHS *From the floor Mainsite 160729 Nancy 5 rounds 400 m. Run 15 OHS (95,65)Read More

6:00 bar hang * every drop is 30 push-ups plus 50m plate pushRead More

Small 3 Rounds 1k Row 50 Burpees 50 Box Jumps 800 m. RunRead More

THANKSGIVING!Read More

NFT- Rest as needed between sets 3 Sets 15 Bench Press 400 m. Run 3 Sets 15 Back Squats 400 m. Run 3 Sets 15 Dead Lifts 400 m. RunRead More

Team Tuesday Team of 3 AMRAP 8 Cals on Assault Bike (switch every 10) *rest 1 minute AMRAP 8 MR Wallball (switch every 10) *rest 1 minute AMRAP 8 MR Burpees (switch every 10)Read More

10:00 Work up to a heavy Snatch 10:00 Work up to a heavy C&J Mainsite 160712 AMRAP 7 1 Snatch (205, 145) 3 Clean and Jerk (205, 145) *Squat or power alloud, scale weight as needed but use the same weight for both.Read More

OTMx10 :30 HS Hold 50 Cal Row 21-15-9 HSPU HPC (95,65) 21-15-9 TTB’s STOH (95,65) 50 Cal Assault BikeRead More