A. 3 Rounds NFT (+/- 15:00) 10 DB Bent Over Row (ea arm, H.A.P.) :30 REST 10 Weighted Box Step-up (24/16kg) :30 REST 1:00 Plank 1:00 REST B. 12:00 EMOM odd minute – 15 Slam Balls (30/20) even minute – 15 BurpeeRead More

A. Strength: Close Grip Bench 10 – 10 – 10 B. 16:00 AMRAP 200 Meter Run 12 KB Swings (24/16) 10 Push Up 1 Rope Climb 1:00 REST C. 5:00 to establish Max DU setRead More

A. Work up to heavy P. Snatch + OHS B. 5 Rounds: OT3:00 20/15 Calorie Row 3 Power Snatch (70-75% of 1RM) 6 OHS (10 Front Squat) C. NFT- 3 x 25 Weighted Glute BridgeRead More

Enjoy your Labor Day….BCCF is closed today!!!Read More

A. 7:00 EMOM – 1 Press + 1 Push Press + 1 P. Jerk (increasing) B. 4 Rounds: 8 STOH (155/105) 16 Deadlift 400 Meter Run 1:00 Rest B/t C. Mobilize/FoamRead More

“Chelsea” – 30:00 EMOM 5 Pull-up 10 Push-up 15 Squats *go as far as possible, once can’t finish decrease by: Pull-up x 1, Push-up x 2, Squats x3 …until 30:00 for allRead More

A. Rope Climb Skills B. For Time: 4 Rounds – 10 KB Swings + 10 Burpees 1 Rope Climb 3 Rounds – 10 KB Swings + 10 Burpees 2 Rope Climb 2 Rounds – 10 KB Swings + 10 Burpees 3 Rope Climbs 1 Rounds 10 KB Swings + 10 Burpees C. Cool Down –...Read More

*****Strength Day or Endurance All Classes***** A. Bench Press 10 – 10 – 10 B. Back Squat 10 – 10 – 10 C. BOR 5 – 5 – 5 – 5 – 5 D. Tate Press 10 – 10 – 10 E. Core: 3 Rounds – 1:00 GHD Plank hold + 20 Press UpsRead More

A. BMU Skills B. 15:00 AMRAP 50 Calorie Row 40 WallBall (20/14) 30 T2B 20 DB Snatch (H.A.P.-total) 10 BMU C. 5:00 Double Under – Flight simulator as far as possible *increase by 3 (3,6,9,12…..)Read More

A. Work up to heavy Power Clean for the day B. For Max Time 0-2:00 2 WallWalk + 2 P. Clean (M:155/135/115,W:105/95/75) 2:00-4:00 2 WallWalk + 4 P. Clean 4:00-6:00 2 WallWalk + 6 P. Clean etc… *everyone to round of 16-18..cut last attempted rd in 1/2 for the ww & P. CleansRead More