Strength 5 x 12 Front Rack Lunge Steps @ 50-52% of Front Squat  Conditioning For Time:50/35 Calorie Bike40 Wallballs (20/14)30 Dumbbell Power Snatches (70/50)40 Wallballs 50/35 Calorie BikeRead More

Strength EMOM 10Odd: 5 weighted Pull UpsEven: 5 Front Squats Conditioning 5 Rounds for Time:15/10 Cal Bike10 BurpeesRead More

Strength 3 Position Snatch (Power Position, Hang, Floor)10:00 to build to heaviest Conditioning “Nancy”5 Rounds for Time400m Run15 OHS (95/65)Read More

Strength 5 Sets of 2: Pausing Push Jerk*1s Pause in Dip, and Catch Followed by… 5 Sets of 1:Push Jerk Conditioning AMRAP 15:40 Double-Unders20 Dumbbell Hang CJ (50/35)40 Double-Unders20/15 Calorie RowRead More

Strength Deadlift EMOM 10:Odd Minute – 15/12 Calorie RowEven Minute – 5-4-3-2-1 Deadlifts Conditioning 50 AbMat SU, 25 Cal Assault Bike, 10 Deadlifts (275/185)40 AbMat SU, 20 Cal Assault Bike, 8 Deadlifts30 AbMat SU, 15 Cal Assault Bike, 6 Deadlifts20 AbMat SU, 10 Cal Assault Bike, 4 Deadlifts10 AbMat SU, 5 Calorie Assault Bike, 2...Read More

CLOSED IN OBSERVANCE OF MEMORIAL DAYRead More

We will perform “Murph” on Saturday in all classes. BCCF is CLOSED on Monday, May 27 in observance of Memorial Day! Strength HSPU (Strict or Kipping) 10 x 30% of unbroken max set Conditioning For Time: 40*30*20*10Wall Balls (20/14)Box Jumps (24/20)*50 DU between roundsRead More

Strength Deadlift Conditioning For Time:1 Toes to Bar, 10 Deadlifts2 Toes to Bar, 9 Deadlifts3 Toes to Bar, 8 Deadlifts4 Toes to Bar, 7 Deadlifts5 Toes to Bar, 6 Deadlifts6 Toes to Bar, 5 Deadlifts7 Toes to Bar, 4 Deadlifts8 Toes to Bar, 3 Deadlifts9 Toes to Bar, 2 Deadlifts10 Toes to Bar, 1 DeadliftRead More

Strength Pausing Front Squat Conditioning 3 Rounds:15 Hang Squat Cleans (115/85)15 Lateral Barbell BurpeesRead More

Conditioning “Strict Nicole” AMRAP 20:400 Meter RunMax Strict Pull-ups**400m each break of pull ups Post WOD midline: 7x on the 1:30 10/7 Cal Bike 10 GHDSURead More