STRENGTH Deadlift 5-4-3-2-1, @ 50%, 60%, 70%, 80%, 90% CONDITIONING CrossFit Benchmark WOD “Betty”5 Rounds for time:12 Push Press (135/95)20 Box Jumps (24/20)Read More

STRENGTH 5×3 Front Squat @ 89% 1RM Front Squat CONDITIONING “Rotweiller”For time:50 Wall Balls (20/14) (10’) [*Rx+ for ladies 10′ target]200ft Front Rack Dumbbell Lunge Walk (50s/35s)50 Wall Balls (20/14) (10’)Read More

BAR MU ENDURANCE/TECHNIQUE 4 sets90 second AMRAP10 Burpee Box Jump Overs (24/20)Max Bar Muscle Ups in remaining time– rest 90 seconds between sets- CONDITIONING “German Shepard”AMRAP 3 Minutes6 Wall Walks18 GHD SIt Ups-rest 2 Minutes-AMRAP 3 Minutes54 Double Unders6 Wall Walks-rest 2 Minutes-AMRAP 3 Minutes18 GHD SIt Ups54 Double Unders-rest 2 Minutes-AMRAP 6 Minutes6 Wall...Read More

STRENGTH 5×3 Back Squats @ 84% 1RM Back Squat CONDITIONING “Golden Retriever”For time:Row 250m 25 Power Snatches (75/55)Row 250m 25 Power Snatches (75/55)Row 250m 25 Power Snatches (75/55)Row 250m ACCESSORY FINISHER100 ABMATS for time*Caution: GHD’s are programmed for tomorrowRead More

STRENGTH 5×3 Back squat @ 81% 1RM Back Squat CONDITIONING FULL SEND FRIDAY!!! “Shrimp Tempura Roll”For time:30/25 Calorie Echo bike20 Burpee Box Jump Overs (30/24) [Rx+ 42/30]10 Power Cleans (165/115) [Rx+ 185/125]Read More

STRENGTH Clean Pull + Clean + Push Jerk + Jerk 5-5-5-4-4, 60%, 65%, 70%, 75%, 75% CONDITIONING “Spicy Tuna Roll”For Time:1200m Run3 Rope Climbs (15 ft)15 Dumbbell Shoulder to Overheads (2×50/35)800m Run2 Rope Climbs (15 ft)9 Dumbbell Shoulder to Overheads (2×50/35)Read More

STRENGTH Snatch Pull + Hang Snatch + Snatch 4-4-3-3-3, starting at 65%, ending at 80% CONDITIONING “California Roll”3 Sets for time:50 Double Unders15 GHD Sit Ups10 Burpee Pull Ups (to 6” above reach)15 GHD Sit Ups50 Double Unders-Rest 3:00 b/t sets- WELLNESS WEDNESDAY 𝗦𝘁𝗼𝗽 𝗿𝗲𝘀𝘁𝗿𝗶𝗰𝘁𝗶𝗻𝗴 𝘁𝗵𝗲 𝗳𝗼𝗼𝗱 𝘆𝗼𝘂 𝗲𝗮𝘁 𝗮𝗻𝗱 𝘀𝘁𝗮𝗿𝘁 𝗲𝗻𝗷𝗼𝘆𝗶𝗻𝗴 𝘁𝗵𝗲 𝗳𝗼𝗼𝗱 𝘁𝗵𝗮𝘁...Read More

STRENGTH 5 x 3 Front Squat @ 86% 1RM Front Squat CONDITIONING CrossFit Benchmark WOD “Karen”For time:150 Wall Balls (20/14) ACCESSORY FINISHER 2 Sets (Not to exceed 10:00)10 GHD Sit Up + :20 Static Hold ***GHD’S are programmed for tomorrow’s wod so don’t go overboard!1:00 Chinese Plank7 Straight Arm Side Plank Lifts (7 each side)Read More

Today we honor the lives of those we lost on that fateful day, September 11, 2001. Memorial WOD “9/11 Tribute”For Time2001 meter Run or Row11 Box Jumps (30/24 in)11 Thrusters (125/85 lb)11 Chest-to-Bar Pull-Ups11 Power Cleans (175/115 lb)11 Handstand Push-Ups11 Kettlebell Swings (2/1.5 pood)11 Toes-to-Bars11 Deadlifts (170/115 lb)11 Push Jerks (110/75 lb)2001 meter Row or...Read More

*Monday, Sept 12, we will program BCCF’s 9/11 Tribute WOD. This will be in place of our normal Thursday Hero/Benchmark WOD. STRENGTH 5×3 Front Squat @ 75% 1RM Front Squat CONDITIONING “Up and Over”3 rounds for time:10 Ring Muscle Ups 20 Box Jump Over no touch (24”/20″)30 GHD Sit Ups-Then-100ft Front Rack Lunge (135/95)Read More