Team (Partner) Tuesday 30 Rounds (total) With a partner alternating rounds: 3 SHSPU 5 Deadlift (185,125) 7 Box Jumps (24,20)Read More

Mainsite 180127 AMRAP20 10 chest-to-bar pull-ups 15 push-ups 20 single-leg squats, alternating *After every 3 rounds, run 400 metersRead More

OPEN WOD 18.3 All classes perform 18.3 FRIDAY NIGHT LIGHTS! JOIN US FRIDAY @ 5:30pm TO WATCH BCCF ATHLETES PERFORM 18.3! Class to follow!  Read More

80 Double Unders 800m Run 60 Sit Ups 600m Run 40 Push Ups 400m Run 20 Cal Assault Bike 200m RunRead More

Weightlifting Wednesday 10 Min to work on: Back Rack Snatch Grip Push Press + OHS   10 Min to work on: Snatch Balance   20 Min to work on: 5×3 Split Stance Strict Press Then work up to heavy Push Press + P. Jerk + S. JerkRead More

Team Tuesday – Team of 3 Team 6k (switch every 200m) * After each Row 5 CTB Pull UPs (scale up: 7 reps) MR Box Jumps until person behind you finishes their rowRead More

Work up to a heavy 3 Rep DL (not a max) MAINSITE MONDAY 170720 AMRAP 15 30 air squats 20 handstand push-ups 10 deadlifts (225, 155)Read More

OPEN WOD 18.2 COME WATCH OUR ATHLETES PERFORM 18.2 DURING FRIDAY NIGHT LIGHTS! 5:30PM!! ~SEE YOU THERERead More

WELCOME MARCH! 3 ROUNDS 30 Hand Release Push Ups 30 KBS (24, 16kg) 800 m. Run  Read More

WEIGHTLIFTING  WEDNESDAY 12 Minutes to work on: Back Rack Snatch Grip Push Press + OHS   12 Minutes to work on: From floor :02 pause in triple extension Back to floor then… Squat Snatch (:02 pause in squat)   12 Minutes to work on: Hang Squat Clean + Push Jerk + Hang Squat Clean +...Read More