STRENGTH 1 Clean & 2 Jerk 3×3 @ 85-90% 1RM-followed by-Clean Pulls 3×3 @ 105% 1RM CONDITIONING 500m Row ***Option to sub 400m Run or 30/24 Calorie Bike 25 Thrusters (95/65) 150 Double Unders25 Thrusters (95/65)500m Row***Partner option***500m Row (each, at the same time)45 Thrusters (95/65) (split as needed)300 Double Unders (split as needed)45 Thrusters (95/65)...Read More

CONDITIONING 2 Rounds10 Power Snatches (135/95)10 Bar Muscle Ups10 Strict Handstand Push Ups-rest 90 seconds-10 Power Clean and Jerks (135/95)5/4 Rope Climbs50’ Handstand Walk-rest 3 minutes- CORE 2-3 Rounds15 Weighted GHD situps to parallel10 Dip Support Leg Raise10 Ab Wheels15 Seated Oblique twists w/ med ball (each side)30 yd Isolateral DB Farmers Carry (each side)Read More

STRENGTH Deadlift & Tall Box Jump 9-7-5-3-1, starting at 70%*Follow each Deadlift set with 3 tall box jumps CONDITIONING 3 sets20 Dumbbell Snatches (50/35)20 Burpees over Bar20 Toes to bar-Rest 2 Minutes between sets-Read More

Please remember our new class times, 8:00 & 9:00! 10-12:00 is now Open Gym! STRENGTH Hang Snatch Pull + Snatch2-2-1-2-2-1-1-1, starting @ 65%, ending at 90% CONDITIONING 3 Sets: 5min AMRAPCal Row 10-15-20-25…DU’s 20-30-40-50…Burpee 5-10-15-20…-Rest 3:00 b/t sets-Read More

We are CLOSED in observance of Memorial Day. We give thanks to those who gave the ultimate sacrifice for our freedom.Read More

MURPH IS TOMORROW! It’s finally here! BCCF will have a cookout and potluck from 11-1 while supplies last! Please bring something to share, corn hole/yard games, chairs. We look forward to the starting the summer off with our community! If you are planning to bring a friend or family member who isn’t a member, please...Read More

Come see Dr. Matt Casseday, owner of Physical Therapy of the Rockies, for free treatments and recovery after Murph! He will be moving into our treatment room soon! Not only will he provide treatment and recovery to the community but will be offering clinics as well, please stop by! CONDITIONING Alex Vigneault (edit)3 Rounds28/20 Cal...Read More

This Saturday is also our Backpack Society Donation day! BPS donates lunch to children in dozens of schools in Douglas County as well as providing food for needy families. Please see the list below! STRENGTH 5×4 Narrow Grip Bench Press & *Wide Push Ups ~ starting at 75%* :30 AMRAP wide push ups after each...Read More

Lifting the Dream will be at “Murph” this Saturday holding an “Aloha Sale”! For those who don’t know, Malia has been a member at BCCF for several years and has been a stronghold not only within our community but in the CrossFit community as well. We will miss her when she and her family move...Read More

Community Event: “Murph” Sat, May 28 in all classes followed by cookout & potluck. Today we feature Max Muscle South Metro who will be offering samples at Murph. This month MM has 25% off all weight loss products. For your workout supplement needs, please use code “BCCF10” at check out online and in-store! STRENGTH Deadlift...Read More