STRENGTH 1 Snatch High Pull + 1 Power Snatch + Snatch @ 60-65% 1 Snatch High Pull + 1 Power Snatch + Snatch @ 65-70% 1 Snatch High Pull + 1 Power Snatch + Snatch @ 70-75% CONDITIONING Braveheart6 Sets60-yard shuttle sprint (5 yards, 10 yards, 15 yards)20 Wall balls (20/14)5 Deadlifts (275/185)-Rest 2:00 between...Read More

Open 22.3 For time:21 pull-ups42 double-unders21 thrusters (weight 1)18 chest-to-bar pull-ups36 double-unders18 thrusters (weight 2)15 bar muscle-ups30 double-unders15 thrusters (weight 3) ♀ 65 lb, then 75 lb, then 85 lb♂ 95 lb, then 115 lb, then 135 lb **Scaled (16-54):(W) Jumping chin over bar pull ups, then chin over bar pull ups, then chest to...Read More

CONDITIONING 3 Rounds30/24 Echo Bike18 DB Snatch-Rest 2:00-3 Rounds 30/24 Echo Bike15 Single Arm Thruster-Rest 2:00-3 Rounds 30/24 Echo Bike12 Devil’s PressRead More

STRENGTH 1 Back Squat:Build to a heavy single in 6 sets  CONDITIONING “The worst thing about prison was the dementors.”16 Minute EMOM4 RoundsMinute 1: 20 Step back LungesMinute 2: 50 Double UndersMinute 3: 10 Deadlifts (135/95)Minute 4: 200m Row OR 200m Run*Don’t go over 70% intensity WELLNESS WEDNESDAY We are hosting a Nutrition Talk on...Read More

STRENGTH 1 Squat Clean x 5 sets @ 75-85% 1 RM Clean CONDITIONING “I’m not superstitious, but I am a little stitious.”40-30-20-10Air Squats20-15-10-5Push Ups4-3-2-1Rope Climbs (OR 10-8-6-4 Strict Pull Ups)Read More

In this free guide, we give you simple tips, easy recipes and so much more! Download the beginner’s guide to meal prepping by clicking the download button below. Beginners Guide to Meal PreppingDownloadRead More

STRENGTH 1 Snatch @ 80% 1RM Snatch 1 Snatch @ 85% 1RM Snatch 1 Snatch @ 85% 1 RM Snatch CONDITIONING “I want people to be afraid of how much they love me.”2 Sets:20 Hang Dumbbell Snatches (50/35)15/12 Calorie Echo Bike 20 Hang Dumbbell Clean and Jerks (50/35)5 Wall Walks-Rest 3 Min-Read More

Open WOD 22.210 Min Timecap1-2-3-4-5-6-7-8-9-10-9-8-7-6-5-4-3-2-1reps for time of:DeadliftsBar-facing burpees255/155lb Rx135/95lb Scaled If you are registered in the world-wide CrossFit Open, you must input your score by 6pm on Monday. BCCF does not do it for you, however we will validate. Good luck!Read More

STRENGTH Front Squat – Build to a heavy single in 5 sets or less CONDITIONING Skirt Steak (edit)5 sets400m RunRow 25/20 Calories12 American KB SwingRead More

STRENGTH 3 Back Squat x 4 setsBuild to heavy triple CONDITIONING Filet Mignon20 Minute EMOM4 RoundsMinute 1: 50’ Sled Push (light/moderate weight)Minute 2: 4 Bar Muscle-UpsMinute 3: 5 Power Cleans (155/105)Minute 4: 15/12 Cal bikeMinute 5: Rest WELLNESS WEDNESDAY Get started meal prepping and set yourself up for success! #1 Do an inventory of what...Read More