5 Rounds AMRAP3 3 Burpees 6 KBS (32,24kg) 9 Box Jumps *Rest 1:00 between roundsRead More

Work up to a heavy HPC + PJ 100 Double Unders 15 H.P.Clean (135,95) 25 TTB 30 STOH 25 TTB 15 H.P.Clean 100 Double UndersRead More

5-5-5+ Back Squat 5-5-5+ Bench Press 5-5-5+ DeadliftRead More

BCCF 6 year anniversary! Teams of 2 (waterfall) 6 rounds total (3 each) 500 m. Row 40 Air Squats 30 Sit Ups 20 Push Ups 10 Pull UpsRead More

Work up to a heavy 3 rep OHS *From the floor Mainsite 160729 Nancy 5 rounds 400 m. Run 15 OHS (95,65)Read More

6:00 bar hang * every drop is 30 push-ups plus 50m plate pushRead More

Small 3 Rounds 1k Row 50 Burpees 50 Box Jumps 800 m. RunRead More

THANKSGIVING!Read More

NFT- Rest as needed between sets 3 Sets 15 Bench Press 400 m. Run 3 Sets 15 Back Squats 400 m. Run 3 Sets 15 Dead Lifts 400 m. RunRead More

Team Tuesday Team of 3 AMRAP 8 Cals on Assault Bike (switch every 10) *rest 1 minute AMRAP 8 MR Wallball (switch every 10) *rest 1 minute AMRAP 8 MR Burpees (switch every 10)Read More