Tuesday, March 27, 2018
Team Tuesday Teams of 3 (or 4) Waterfall Style 27-21-15-9-3 GHDSU AB Cals KB SDLHP (32,24kg) Box Jumps (24,20″) Push Ups
Monday, March 26, 2018
Mainsite Monday 150919 5 rounds 1 rope climb 12 toes-to-bars 1 rope climb 12 squat cleans (95,65)
Friday, March 23, 2018
OPEN WOD 18.5 All classes perform 18.5 FRIDAY NIGHT LIGHTS! We’ll have a food truck and Grist Brewing Co. on tap! JOIN US FRIDAY @... Read More
Thursday, March 22, 2018
600m. Run 30 Power Cleans (135, 95) 600m. Run 20 STOH 600m. Run 10 Power Cleans & Jerk
Wednesday, March 21, 2018
Weightlifting Wednesday 10 Minutes to work on From floor :02 pause in triple extension Back to floor then… Squat Snatch (:02 pause in squat) ... Read More
Tuesday, March 20, 2018
Team Tuesday Teams of 3 (or 4) Waterfall Style 4 Rounds 15/12 Cal Assault Bike 15 Burpees 15/12 Cal Row 15 KBS (24,16kg)
Monday, March 19, 2018
Mainsite Monday 8-10 minutes to build to a heavy Cluster Mainsite 120322 AMRAP7 Ascending Ladder 3-6-9-12-15-18… Thrusters (95,65) Chest to bar Pull-up *actual weight... Read More
Friday, March 16, 2018
OPEN WOD 18.4 All classes perform 18.4 FRIDAY NIGHT LIGHTS! JOIN US FRIDAY @ 5:30pm TO WATCH BCCF ATHLETES “Average Joes” PERFORM 18.4! Class to... Read More
Thursday, March 15, 2018
1200 m. Run (1500 m. row) ______________________ 5 Rounds: 1 Rope Climb 10 S.B. Burpee + PC 20 Sit Ups ______________________ 1200 m. Run (1500... Read More
Wednesday, March 14, 2018
Weightlifting Wednesday 15 minutes to complete 5×3 Front Squat :05 Pause in bottom each rep 12 minutes to work on 3 Hang Squat Cleans... Read More