STRENGTH 5 Back Squat @ 65% (6.5/10 RPE)4 Back Squat @70% (7/10 RPE)3 Back Squat @ 75% (7.5/10 RPE)2 Back Squat @ 80% (8/10 RPE) CONDITIONING XOXO2 Sets200m Run20 Toes to Bar200m Run10 Strict Handstand Push Ups200m Run-Rest 1:1 b/t sets-Read More

Happy Valentine’s Day!! The CrossFit Open begins Thursday, Feb 24, with 22.1 being announced that afternoon. Friday class WODs will be Open workouts. We highly encourage you to sign up for the BCCF CrossFit Open! This is a no-pressure friendly competition within the gym. You do not have to sign up for the CrossFit Open...Read More

STRENGTH 3 Front Squats x 7 sets @ 83% of 1RM Front Squat CONDITIONING Prep Version 17.33 rounds:6 Chest-to-bar pull-ups6 Squat Snatches (95/65)-rest 1 minute- 3 rounds:7 Chest-to-bar pull-ups5 Squat Snatches, (135/95)-rest 1 minute- 2 rounds:8 Chest-to-bar pull-ups4 Squat Snatches (185/135)-rest 1 minute- 2 rounds:9 Chest-to-bar pull-ups3 Squat Snatches (225/155)-rest 1 minute- 1 round:10 Chest-to-bar...Read More

CONDITIONING Get Back8 sets12/10 Calorie Row12 A Squats to 45# plate12 GHD12/10 Calorie Row-Rest 1 min-Read More

STRENGTH 2 Power Clean + 2 Push Jerk x 2 @78% of 1RM Clean2 Power Clean + 1 Push Jerk x 2 @81% of 1RM Clean– Catch the Power Clean at Parallel with a 1-second pause in receiving position – CONDITIONING Here Comes The Sun2 Sets (1 Set every 7 minutes)150 Double Unders50 Wall Balls...Read More

STRENGTH 5 Back Squats x 4 sets @ 83% of 1RM CONDITIONING Hey Jude2 Sets:15-12-9Calorie Bike Deadlift (225/155)-rest 1:1 b/t Sets--then- 40/30 Calorie Bike200’ Handstand WalkRead More

SKILL 5 Strict Ring Muscle Ups– rest 30 seconds —45% of your Kipping Ring Muscle Up–rest 90 seconds — 3 Strict Ring Muscle Ups– rest 30 seconds —35% of your Kipping Ring Muscle Up–rest 90 seconds — 2 Strict Ring Muscle Up– rest 30 seconds —30% of your Kipping Ring Muscle Up *MODIFICATION FOR YOUR...Read More

Course Side Dishes  Prep Time 10 minutes  Cook Time 20 minutes  Total Time 30 minutes  Servings 3 servings Ingredients 1 large head fresh cauliflower1 cup chicken bone broth (240 ml)2 cloves garlic crushed2 oz heavy whipping cream1/2 tbsp buttersalt and pepper to taste (optional) Instructions In a food processor, pulse the cauliflower head into small rice sized piecesPour 1 cup bone broth into saucepan and the riced cauliflowerAdd crushed garlicAllow to cook for 20 minutes in saucepan...Read More

CONDITIONING Grenade LauncherPartner Workout10 Rope Climbs6 – 50ft Front Rack Double Dumbbell Walking Lunge (2×50/35)50 Chest to Bar Pull Ups100/80 Calorie Echo Bike50 Chest to Bar Pull Ups100 Double Double Squats (2×50/35)10 Rope ClimbsRead More

STRENGTH 2 Snatch From Above The Knee + 1 Snatch x 2 sets @70% of 1RM2 Snatch From Above The Knee + 1 Snatch x 3 sets @73% of 1RM CONDITIONING Jetpack4 Rounds100m Run (as 4x25m shuttle sprint)10 Burpee over bar5 Squat Clean and Jerks (135/95)100m Run (as 4x25m shuttle sprint)10 Burpee over bar5 Squat...Read More