STRENGTH 5×3 Front Squat @ 89% 1RM Front Squat CONDITIONING “Rotweiller”For time:50 Wall Balls (20/14) (10’) [*Rx+ for ladies 10′ target]200ft Front Rack Dumbbell Lunge Walk (50s/35s)50 Wall Balls (20/14) (10’)Read More

BAR MU ENDURANCE/TECHNIQUE 4 sets90 second AMRAP10 Burpee Box Jump Overs (24/20)Max Bar Muscle Ups in remaining time– rest 90 seconds between sets- CONDITIONING “German Shepard”AMRAP 3 Minutes6 Wall Walks18 GHD SIt Ups-rest 2 Minutes-AMRAP 3 Minutes54 Double Unders6 Wall Walks-rest 2 Minutes-AMRAP 3 Minutes18 GHD SIt Ups54 Double Unders-rest 2 Minutes-AMRAP 6 Minutes6 Wall...Read More

STRENGTH 5×3 Back Squats @ 84% 1RM Back Squat CONDITIONING “Golden Retriever”For time:Row 250m 25 Power Snatches (75/55)Row 250m 25 Power Snatches (75/55)Row 250m 25 Power Snatches (75/55)Row 250m ACCESSORY FINISHER100 ABMATS for time*Caution: GHD’s are programmed for tomorrowRead More

STRENGTH 5×3 Back squat @ 81% 1RM Back Squat CONDITIONING FULL SEND FRIDAY!!! “Shrimp Tempura Roll”For time:30/25 Calorie Echo bike20 Burpee Box Jump Overs (30/24) [Rx+ 42/30]10 Power Cleans (165/115) [Rx+ 185/125]Read More

STRENGTH Clean Pull + Clean + Push Jerk + Jerk 5-5-5-4-4, 60%, 65%, 70%, 75%, 75% CONDITIONING “Spicy Tuna Roll”For Time:1200m Run3 Rope Climbs (15 ft)15 Dumbbell Shoulder to Overheads (2×50/35)800m Run2 Rope Climbs (15 ft)9 Dumbbell Shoulder to Overheads (2×50/35)Read More

STRENGTH Snatch Pull + Hang Snatch + Snatch 4-4-3-3-3, starting at 65%, ending at 80% CONDITIONING “California Roll”3 Sets for time:50 Double Unders15 GHD Sit Ups10 Burpee Pull Ups (to 6” above reach)15 GHD Sit Ups50 Double Unders-Rest 3:00 b/t sets- WELLNESS WEDNESDAY 𝗦𝘁𝗼𝗽 𝗿𝗲𝘀𝘁𝗿𝗶𝗰𝘁𝗶𝗻𝗴 𝘁𝗵𝗲 𝗳𝗼𝗼𝗱 𝘆𝗼𝘂 𝗲𝗮𝘁 𝗮𝗻𝗱 𝘀𝘁𝗮𝗿𝘁 𝗲𝗻𝗷𝗼𝘆𝗶𝗻𝗴 𝘁𝗵𝗲 𝗳𝗼𝗼𝗱 𝘁𝗵𝗮𝘁...Read More

STRENGTH 5 x 3 Front Squat @ 86% 1RM Front Squat CONDITIONING CrossFit Benchmark WOD “Karen”For time:150 Wall Balls (20/14) ACCESSORY FINISHER 2 Sets (Not to exceed 10:00)10 GHD Sit Up + :20 Static Hold ***GHD’S are programmed for tomorrow’s wod so don’t go overboard!1:00 Chinese Plank7 Straight Arm Side Plank Lifts (7 each side)Read More

Today we honor the lives of those we lost on that fateful day, September 11, 2001. Memorial WOD “9/11 Tribute”For Time2001 meter Run or Row11 Box Jumps (30/24 in)11 Thrusters (125/85 lb)11 Chest-to-Bar Pull-Ups11 Power Cleans (175/115 lb)11 Handstand Push-Ups11 Kettlebell Swings (2/1.5 pood)11 Toes-to-Bars11 Deadlifts (170/115 lb)11 Push Jerks (110/75 lb)2001 meter Row or...Read More

*Monday, Sept 12, we will program BCCF’s 9/11 Tribute WOD. This will be in place of our normal Thursday Hero/Benchmark WOD. STRENGTH 5×3 Front Squat @ 75% 1RM Front Squat CONDITIONING “Up and Over”3 rounds for time:10 Ring Muscle Ups 20 Box Jump Over no touch (24”/20″)30 GHD Sit Ups-Then-100ft Front Rack Lunge (135/95)Read More

CrossFit Hero WOD “JBO”AMRAP in 28 minutes9 Overhead Squats (115/75 lb)1 Legless Rope Climb (15 ft rope, from seated position)12 Bench Presses (115/75 lb) U.S. Army Staff Sgt. Jeremie “JBo” “Bubba” Border, 28, of Mesquite, Texas, assigned to the 1st Battalion, 1st Special Forces Group (Airborne), based in Torii Station, Okinawa, Japan, died Sept. 1,...Read More