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

Saturday, May 29 BCCF will perform “Murph” in all classes. Strength Power Clean & Jerk waves:2 @ 65% 1 RM Power Clean2 @ 70%1 @ 75%– rest 60-90 seconds –2 @ 70%2 @ 75%1 @ 75% Conditioning “Pink Ranger”1-2-3-4-5-6-7-8-9Squat Clean Thrusters (155/105)9-8-7-6-5-4-3-2-1Muscle Ups* *Movement and/or weight modification/Endurance is recommended if planning to perform Murph on...Read More

Conditioning “Black Ranger”3 rounds 20/16 Standing Bike Erg20 Deadlifts (225/155)10 Strict Handstand Push Ups5 Burpee Box Get Overs (48”)-Rest 5:00-3 rounds (each)20/16 Standing Bike Erg15 Deadlifts (275/185)10 Strict Handstand Push Ups5 Burpee Box Get Overs (48”)Read More

Conditioning “Blue Ranger”For Time:30 Snatches (95/65) 20 Snatches (135/95)10 Snatches (185/125)5 Snatches (205/145)*Power or Squat-perform the workout straight through- Accessory 10-8-6-6 bent over barbell rows3×6-10 chin-ups 3×10 alternating Dumbbell curlsRead More

Strength Front Squat:– 6×2 @ 80% of 1RM * Rest 60-90 seconds between sets Conditioning “Red Ranger”3 Sets (1 Set every 10 Minutes)21-15-9 (18-12-6)Calorie RowCalorie Assault Bike -Run Option-Read More

Strength Snatch Pull to mid-thigh + Snatch:– (1+1) x 5 working sets.* Rest 60-90 seconds between sets * Conditioning Murph Prep Monday:5 rounds10 Strict pull ups20 Push ups30 Air Squats-Rest 5 Minutes-10 rounds5 Strict pull ups10 Push ups15 Air Squats*Perform with 20/14 vest optionalRead More

Strength Deficit Clean Deadlift (4in) for load:– 4×3 @ 95% 1RM Clean– rest 60-90 seconds between sets – Conditioning “Baby Yaga”3 Rounds100’ Farmer Carry (100s/70s) – or heavy as possible30 GHD Sit Ups / 45 Abmats30 Wall Balls (30/20) / 45 Wall Balls (20/14)Read More

Conditioning “Parabellum”AMRAP 8 Minutes12 Box jump (30/24)12/9 Strict Pull Ups-Rest 4 Minutes-AMRAP 8 Minutes12 Toes to bar12 Dumbbell squat snatches (50/35)-Rest 4 Minutes-AMRAP 8 Minutes48 Double unders8 Bar muscle ups-Rest 4 Minutes-AMRAP 8 Minutes24/20 Calorie Bike Erg (OR another machine OR 250m Run)12 Deadlifts (225/155)Read More

Conditioning “Excommunicado”8 Sets (Complete every 3:00 or rest 1:1 b/t sets)12/10 Calorie Rogue Bike (OR another machine OR 150m Run)10 Dumbbell Thrusters (35’s/25s)8 Burpee Box Jump Overs (24/20)Read More

Strength In the hole front squat + 1 1/4 front squat + front squat:– 6 sets x (1+1+1) @ 85-100% 1RM Clean* rest 60-90 seconds between sets * Conditioning “I’m Thinking I’m Back”2 Sets (1 Set every 7:00)6/4 Muscle Ups6 Power Snatches (135/95)6/4 Bar Muscle Ups6 Power Clean and Jerks (135/95)*All Reps must be unbroken-Rest...Read More