Strength Stamina Squats 7x on the :90s2 F Squats4 B Squats***all sets @ 69% of 1RM F Squat Conditioning “Base Camp” AMRAP 151 Round of Strict Cindy1 C&J (95/65)1 Round of Strict Cindy2 C&J (95/65)1 Round of Strict Cindy3 C&J (95/65)***add 1 C&J each round until time capRead More

Strength Box Squats EMOM 102 reps @ 60% of B Squat 1RMBox height @ 3″ below parallel Conditioning “eHarmony” for Time30 SDLHP30 F Squats 30 Hang Squat Cleans30 P Snatch30 OHSBarbell 75/55Read More

Strength 5x on the 1:30sSnatch Pull Complex1 Deficit Pausing Snatch DL1 Deficit Tempo Snatch Pull1 Deficit Snatch Pull***1-3″ Deficit***Pause :02 @ knee, :02 @ jump position***Tempo :03 to knee, accelerate through shrugSet1@ 72%, Set2@ 77%, Set3-5@ 82% Conditioning “Quick Kick” AMRAP 15400m Run30 Box Overs (24/20)20 Toes to BarRead More

Conditioning “Five Below”AMRAP 5Buy-In 100 DU/Line Hopsinto max rounds of6 Lateral DB Burpees12 Double DB F Squats (50s/35s)Rest 5:00AMRAP 5Buy-In 100 DU/Line Hopsinto max rounds of6 Lateral DB Burpees12 Double DB Thrusters (50s/35s)Rest 5:00AMRAP 5Buy-In 100 DU/Line Hopsinto max rounds of6 Lateral DB Burpees12 Double DB Clusters (50s/35s)Read More

Gymnastics 7x on the 1:30s1 Max set unbroken HSPU (strict if possible) Conditioning Flex Seal for Time50 ABMat Sit-Ups24 Plank Shoulder Taps25 Double DB DL (50s/35s)24 Plank Shoulder Taps40 ABMat Sit-Ups24 Plank Shoulder Taps20 Double DB DL (50s/35s)24 Plank Shoulder Taps30 ABMat Sit-Ups24 Plank Shoulder Taps15 Double DB DL (50s/35s)24 Plank Shoulder Taps20 ABMat Sit-Ups24...Read More

Happy Memorial Day! Let us remember those who courageously gave their lives. Conditioning:“Gone in 60 Seconds”3 RFT:40 Reverse Lunges (unweighted)30 Alternating DB Snatch (50/35)20 Burpees***EMOM 20 DURead More

Government Mandated Closure Dear Members, We want to start by thanking you for trusting BCCF with your health. Because of your dedication, you are stronger than most to fight the virus and we want to continue to be the backbone of that success. With that said, it’s been very hard to accept that we must...Read More

Gymnastics Skill Cap 10:00100 DU50′ HSW75 DU50′ HSW50 DU50′ HSW25 DU50′ HSW Conditioning “Triple Threat”On the 0:00 – 1 Mile RunOn the 10:00 – 130/100 Cal RowOn the 20:00 – 130/100 Cal BikeRead More

Strength Back Squats Based on 5 RM On the 0:00- 9@ 78% On the 2:00- 7@ 85% On the 4:00- 5@ 92% On the 6:00- 3@ 97% On the 8:00- 1@ 102% On the 9:30- 1@ 104% On the 11:00- 1@ 106% On the 12:30- 1@ 108-109% On the 14:00- 1@ 108-109% Conditioning “Spice Girl”...Read More

Strength F Squats 7x on the 2:00s (based off 1RM)On the 0:00 – 3@ 80%On the 2:00 – 1@ 86%On the 4:00 – 3@ 80%On the 6:00 – 1@ 89%On the 8:00 – 3@ 80%On the 10:00 – 1@ 92%On the 12:00 – 12@ 66% Conditioning “Power Wash” 2x on the 10:00s1000/800m Row30 Alt DB...Read More