Strength 3 Giant Sets, Not For Time:25 GHD Sit-ups50 Double Unders25-75′ Handstand Walk (Practice) Conditioning “Charlie Horse”For Time:10 Wallballs, 15/12 Calorie Assault Bike20 Wallballs, 15/12 Calorie Assault Bike30 Wallballs, 15/12 Calorie Assault Bike40 Wallballs, 15/12 Calorie Assault Bike50 Wallballs, 15/12 Calorie Assault Bike Medicine Ball: 20/14 Rest 2 Minutes Between SetsRead More

Conditioning “Dive Bar”For Time: 800 Meter Run50 Barbell Thrusters (75/55)800 Meter Run25 Barbell-Facing Burpees800 Meter Run50 Barbell Thrusters (75/55)Read More

Strength Power Clean Doubles: 2 Reps On the Minute x 8 MinutesSet 1: 50% Set 2: 53% Set 3: 56% Set 4: 59% Set 5: 62% Sets 6-8: 65% Conditioning “Fish Out of Water”For Time: 2k RowDirectly Into…10 Rounds: 3 Power Cleans (155/105) 6 Push-ups9 Air SquatsRead More

Strength Snatch Doubles 2 Reps On the Minute x 8 MinutesSet 1: 50% Set 2: 53% Set 3: 56% Set 4: 59% Set 5: 62%  Sets 6-8: 65% Conditioning “Big Bird”AMRAP 18:20 Dumbbell Snatches (50/35) 15/12 Calorie Assault Bike20 Single Dumbbell Box Step-Ups (24/20)9 Bar Muscle-upsRead More

BCCF is closed for Labor Day. Be safe and enjoy the holiday!Read More

Closed for Labor DayRead More

BCCF will be closed on Monday, September 2 for Labor Day. We hope you have a wonderful day! Strength Clean ComplexEvery 1:30 x 7 Sets: 1 Power Clean 1 Hang Squat Clean 1 Squat Clean Conditioning “Squeaky Clean”3 Rounds:400 Meter Run7 Power Cleans7 Hang Squat Cleans7 Squat Cleans Barbell: 115/85Read More

Conditioning “Three Stooges” (Teams of 3)100 Cal Bike100 Box Overs (24/20)100 Power Snatch (75/55)10 Rope Climbs100 Power Snatch 100 Box Overs100 Cal Bike Post WOD cool down and stretchRead More

Strength Squat Snatch StaminaOn the Minute x 5:5 Touch and Go Squat Snatches Conditioning “Half Time”30-20-10:Dumbbell Power Snatches (50/35)Wallballs (20/14)Directly Into…10-20-30:Bar-Facing BurpeesCalorie RowRead More

Conditioning “Cement Truck”On the 5:00 x 5 Rounds:400 Meter Run12/9 Calorie Assault Bike15 Toes to BarRead More