6 Rounds (not for score) :30 Front Rack Stationary Lunge Steps :30 REST :30 Push Press :30 REST :30 Bent Over Row :30 REST :30 Ab Mat Sit-ups :30 REST *Athletes Choice on Weight, use one for all movementsRead More

***Endurance and Class WOD*** 5 Rounds: 2:00 Complete 250 Meter Row & Max Wall Walks 2:00 Complete 200 Meter Run (3 laps) & Max Ring Row 1:00 REST *Score total Wall Walk & Ring RowRead More

A. 10:00 OT2:00 – 3 Clean & Jerk (squat, increasing) B. On a running clock: 12 – 9 – 6 Clean & Jerk (Power or squat, 155/105) 4 – 3 – 2 Rope Climb C. At the 12:00 mark: 4 Rounds 10 Front Squats 25 Meter Sled Push D. Row Cool DownRead More

For time 30 Kettlebell Swings (24/16) 30 Goblet Squats 30′ Handstand Walk (turf, sub 30 sh tap/or 1:00 HS hold) 30 Deadlift (185/125) 30 Burpee (jump to 6″ above reach) 30 Deadlift (185/125) 30′ Handstand Walk (turf, sub 30 sh tap/or 1:00 HS hold) 30 Goblet Squats 30 Kettlebell Swings (24/16)Read More

Happy 4th Year Anniversary BCCF…thanks to all athletes and coaches for a Fantastic 4 years and many more to come!!!   4th Anniversary WOD – 11/28/2011 Partner WOD 4 Rounds (each athlete): 11 T2B 28 Wall Balls (20/14) then: 2011 Meter Row (each, alt every 250 meters) *on first part while one does T2B, other...Read More

Post Thanksgiving Meal WOD: Team Relay 25:00 to see how many times you can finish a meal Soup: 10 Ab Mat Sit-ups Salad: 2x around Wheel (20″) Appetizer: 10 Burpees Main Dish: 1 Rope Climb Dessert: 10 Slam Balls After Dinner Cocktail: 25 Meter Seal WalkRead More

Happy Thanksgiving….we are closed for the day.  Enjoy your FamilyRead More

A. Work up to heavy 5 Rep Back Squat B. 7:00 AMRAP 20 DB Snatch (alt, H.A.P.) 25 Meter Sled Push 2:00 Transition 7:00 AMRAP 10 Back Squats (185/125, from rack) 40 Double Unders (3:1 singles) 2:00 Transition 7:00 EMOM 100 Meter Shuttle Run (5/10/15/20)Read More

A. 6:00 EMOM – 5 Strict Press (60-70% of 1RM) B. For Time: 20 – 15 – 10 – 5 Push Press (115/75) Bar Jump (over & back = 1) Pull-up C. 3:00 of KB Towel Holds (try not to set down)Read More

A. Power Clean 3 – 3 – 3 – 3 – 3 TNG B. “The Chief” 5 Rounds – 3:00 AMRAP/1:00 REST 3 Power Clean (135/95) 6 Push Up 9 Air Squat C. NFT – Accumulate 2:00 of “L” SitRead More