Strength Bench PressFind a 3RM Conditioning For Time21-15-9Power Cleans 115/75lbs 7-5-3Muscle Ups**Muscle Up modifications discussed at White Board.Read More

*BCCF will be CLOSED 2/9 & 2/10 for Kids CrossFit Seminar. FREE WOD @ 10 AM, ThunderRidge High School Track!!! Saturday WOD, Choose from: Beer Mile (BYOB) – Drink a beer, followed by 400m Run, 4 Rounds Partner WOD, 3 Rounds (Split Reps):800m Run50 Ground to Overhead 45/25100 Jumping Jacks400m Back Pedal, together Strength Sumo...Read More

*BCCF will be CLOSED 2/9 & 2/10 for Kids CrossFit Seminar. FREE Track WOD, weather permitting. Details to come. Conditioning 20 Rounds, with a Partner4 Thrusters 135/9540 Double Unders*Alternate full rounds with partnerRead More

*BCCF will be CLOSED 2/9 & 2/10 for Kids CrossFit Seminar. FREE Track WOD, weather permitting. Details to come. Strength Back Squat8-8-8-8-8(5×8) Conditioning AMRAP 6 Minutes75/60 Calorie RowMax Reps Toes to Bar in Remaining TimeRead More

*BCCF will be CLOSED 2/9 & 2/10 for Kids CrossFit Seminar. FREE Track WOD, weather permitting. Details to come. Conditioning AMRAP 20 Minutes6 Chest To Bar Pull Ups9 Push Ups12 Kettlebell Swings 53/35Read More

*BCCF will be CLOSED 2/9 & 2/10 for Kids CrossFit Seminar. FREE Track WOD, weather permitting. Details to come. Strength Squat Clean4-4-4-4-4(5×4) Conditioning 4 Rounds for Time30 Lunge Steps with Wall Ball 20/148 Squat Cleans 135/95Read More

Conditioning EMOM 30, Alternating 1: 18 Wall Balls 20/14lbs 2: 15 Push Ups3: 15/12 Calorie RowRead More

Strength Sumo Deadlift 4-4-4-4-4-4 (6×4) Conditioning 2 Rounds20 Calorie Bike10 Devil’s Presses 50/35lbsRead More

Strength Pause Strict Pull Up:02 Hold Over BarAccumulate 30-50 Reps Conditioning AMRAP 15 Minutes9 Dumbbell Front Squats 50/35lbs7 Box Jumps 24/20″5 Strict Handstand Push UpsRead More

Conditioning For Time100 Calorie Bike 10 Minute Time CapRead More