Strength Stamina Squats EMOM 12Odd – 3 Front SquatsEven – 6 Back SquatsPerform each 66% of 3RM Conditioning Tailspin AMRAP 1415 Thrusters (95/65)30 DU15 C2B Pull-ups30 DURead More

Strength On the 2:30 x 5 Sets:3-Position Power Snatch3-Position Squat Snatch Barbell load – 60% of 1RM Snatch Conditioning “BFF”Teams of 2Ascending Ladder for 25 Minutes3-6-9-12-15…Row CaloriesKettlebell Swings (53/35)Wallballs (20/14) Read More

Conditioning For Time:1000m Run5 Rounds:5 Strict Pull Ups7 Hand Release Push Ups9 Cal Bike1000m Run3 Rounds:5 Strict Pull Ups7 Hand Release Push Ups9 Cal Bike1000m Run1 Round:5 Strict Pull Ups7 Hand Release Push Ups9 Cal BikeRead More

Strength Odd Object Conditioning12 EMOM:Odd, Deal over the shoulderEven, 40m Farmer Carry***Perform both heavy as possible Conditioning “Double Header”For Time:50/35 Calorie Assault Bike… Directly into:100-80-60-40-20 – Double-Unders50-40-30-20-10 – AbMat Sit-Ups… Directly into:50/35 Calorie Assault BikeRead More

Strength ***Post WOD MidlineOn the Minute x 9 (3 Rounds):Minute 1 – Strict TTBMinute 2 – GHD Static Hold – Belly Up (Supine)Minute 3 – Banded Good Mornings Conditioning “Run DMC”4 Rounds:200 Meter Run, 8 Bar Muscle-Ups200 Meter Run, 12 DB Power Snatches (70/50)Read More

Strength 4 Sets:2 Clean Pulls2 Hang Clean High Pulls2 Tall Cleans Percentages based off estimated 1RM Squat Clean:Set #1 – 30%Set #2 – 35%Sets #3+4 – 40% Conditioning “Elizabeth”For Time21-15-9:Squat Cleans (135/95)Ring DipsRead More

Happy Birthday, Brian Wood! Strength 5 x 50m Sled Drag1 x 400m Farmers Carry1 x 100 Banded Pull-Aparts Conditioning “Encore”3 Rounds:40/30 Calorie Row20 Lateral Burpees Over Bag10 Sandbag over Shoulder (100/70)Read More

BCCF IS CLOSED TODAY. HAVE A SAFE AND WONDERFUL CELEBRATION!Read More

BCCF is CLOSED tomorrow, July 4. Happy Independence Day! Strength 5 Sets, resting ~30-45s between:3 Muscle Snatches2 Snatch Grip Push Jerks1 Pausing Overhead Squat (3s) Sets #1+2+3 – 35% of 1RM SnatchSet #4 – 40%Set #5 – 45% Conditioning “Leg Work”On the 4:00 x 5 Rounds:9 Box Jump Overs (30″/24″)15 Dumbbell Front Squats (50/35)15/12 Calorie...Read More

Strength On the 2:00 x 5 (5 Rounds):5 Tempo Romanian Deadlifts***after DL, spend 1:00 on HSW practice, (HS Holds, Rock on Hands, Shoulder Taps) Conditioning “Sugar Daddy”For Time:21 Deadlifts (225, 255), 400m Run15 Deadlifts, 400m Run9 Deadlifts, 400m RunRead More