Weightlifting Wednesday 10 Minutes to work on From floor :02 pause in triple extension Back to floor then… Squat Snatch (:02 pause in squat)   12 minutes 3 x 3 Front Squats + 1 Split Jerk   8 Minutes 3 x 1 Front Squat + 1 Split Jerk   8 Minutes 5 x 1 Split...Read More

Team Tuesday Teams of 3 (or 4) Waterfall Style 4 Rounds 15/12 Cal Assault Bike 15 Burpees 15/12 Cal Row 15 KBS (24,16kg)Read More

Mainsite Monday 8-10 minutes to build to a heavy Cluster Mainsite 120322 AMRAP7 Ascending Ladder 3-6-9-12-15-18… Thrusters (95,65) Chest to bar Pull-up   *actual weight was (100,65)   Post workout 100 Abmat Sit UpsRead More

OPEN WOD 18.4 All classes perform 18.4 FRIDAY NIGHT LIGHTS! JOIN US FRIDAY @ 5:30pm TO WATCH BCCF ATHLETES “Average Joes” PERFORM 18.4! Class to follow! * Please remember, OPEN WODs cannot be performed during class times on Saturday or Monday!  Read More

1200 m. Run (1500 m. row) ______________________ 5 Rounds: 1 Rope Climb 10 S.B. Burpee + PC 20 Sit Ups ______________________ 1200 m. Run (1500 m. row)Read More

Weightlifting Wednesday 15 minutes to complete 5×3 Front Squat :05 Pause in bottom each rep   12 minutes to work on 3 Hang Squat Cleans   12 Minutes to work on From floor :02 pause at knee Power Snatch Back to floor then… :02 pause at knee Squat Snatch (:02 pause in squat)Read More

Team (Partner) Tuesday 30 Rounds (total) With a partner alternating rounds: 3 SHSPU 5 Deadlift (185,125) 7 Box Jumps (24,20)Read More

Mainsite 180127 AMRAP20 10 chest-to-bar pull-ups 15 push-ups 20 single-leg squats, alternating *After every 3 rounds, run 400 metersRead More

OPEN WOD 18.3 All classes perform 18.3 FRIDAY NIGHT LIGHTS! JOIN US FRIDAY @ 5:30pm TO WATCH BCCF ATHLETES PERFORM 18.3! Class to follow!  Read More

80 Double Unders 800m Run 60 Sit Ups 600m Run 40 Push Ups 400m Run 20 Cal Assault Bike 200m RunRead More