Conditioning 50 Double-Unders, 10 Squat Snatches (155/105)50 Double-Unders, 8 Squat Snatches50 Double-Unders, 6 Squat Snatches50 Double-Unders, 4 Squat Snatches50 Double-Unders, 2 Squat Snatches Post WOD Midline: Alternating TABATA, 4x AbmatRead More

Strength 5 Rounds NOT FOR TIME:5 Deadlift @ 70%8 Bench Press @70% Conditioning 5 Rounds for Time:7 Dumbbell Clusters 70/507 Bar Muscle UpsRead More

Conditioning Teams of 3:In a 7:00 Window: 100/70 Calorie Assault BikeTime Remaining – Max Overhead Squats (95/65) Rest 3:00 In a 6:00 Window: 75/50 Calorie Assault BikeTime Remaining – Max Hang Squat Cleans (115/85) Rest 3:00 In a 5:00 Window: 50/30 Calorie Assault BikeTime Remaining – Max Thrusters (135/95)Read More

Conditioning For Time:1,000 Meter RowDirectly into:30 DB Snatches, 15 Burpee Box Jump Overs20 DB Snatches, 10 Burpee Box Jump Overs10 DB Snatches, 5 Burpee Box Jump Overs Dumbbell – 50/35Box – 24″/20″Read More

Strength 3×3 Press in Split3×3 Jerk Balance3×2 Split Jerk Conditioning For Time:200 Meter Run, 2 Power Cleans + Jerks200 Meter Run, 4 Power Cleans + Jerks200 Meter Run, 6 Power Cleans + Jerks200 Meter Run, 8 Power Cleans + Jerks200 Meter Run, 10 Power Cleans + JerksRx – 135/9Read More

Strength On the Minute x 43 Position Power SnatchRest 1:00On the Minute x 43 Position Squat Snatch Conditioning 4 Rounds for Time:21/15 Cal Bike15 T2B7 Squat Snatches (165/115)Read More

Saturday we are excited to have BCCF athlete JOHN WOOD help coach all classes! John has qualified for the Brazilian CrossFit Championships and is headed to Brazil on May 15. As a gym, we’d love to help support John’s trip by asking for donations of any size to the bucket! $5, $10, $20…whatever you can...Read More

Conditioning 800 Meter Run9 Hang Power Cleans (155/105)21 Bar-Facing Burpees 800 Meter Run15 Hang Power Cleans (135/95)21 Bar-Facing Burpees 800 Meter Run21 Hang Power Cleans (115/85)21 Bar-Facing BurpeesRead More

Strength 5x on the 2:003 Power Cleans + 2 Jerks Conditioning 5 Rounds of AMRAP 3:3 Power Cleans (135/95)6 Pushups9 Air Squats Rest 1:00 between each AMRAP.Read More

Conditioning 3 Rounds for Time:Row 500 MetersRun 400 MetersRest 3:00 between rounds Recovery + Odd Object 3x 4:00 Recovery BikeAfter each interval 100m Sled PushRead More