STRENGTH Tempo Front Squat 3-3-3-3 CONDITIONING Snickers3 Sets20/15 Calorie Echo Bike (OR 25/20 Calorie Assault Bike)12 Bar Facing Burpees12 Squat Clean Thruster (115/75)-Rest 3:00 b/t sets-Read More

STRENGTH Double DB Bench 5×10 & Barbell Bench Press AMRAP in :30* You will do 5 sets of 10-10-10-10-10 Double DB Bench Press (50 total reps) and 5 sets of as many reps as possible of barbell bench press in 30 seconds (95/55#)  CONDITIONING Good FridayPartner Throwdown Friday!!!“Team Tron”50 Power Snatch (155/105)40 Clean and Jerks...Read More

CONDITIONING “Filthy Fifty”50 Box Jumps (24/20 in)50 Jumping Pull-Ups50 Kettlebell Swings (1/.75 pood)50 Walking Lunge Steps50 Knees-to-Elbows50 Push Presses (45/35 lb)50 Back Extensions50 Wall Ball Shots (20/14 lb)50 Burpees50 Double-UndersRead More

CONDITIONING Easter BunnyFor Time:60-50-40-30-20-10Calorie Bike*50ft Handstand Walk after each set *Ladies’ Calories: 40-32-24-16-8 CORE 5 Rounds10 Weighted GHD Situps to Parallel10 Dip Support Leg Raise6 Ab Wheels 10 Landmine Windmills (each side)30yd Single DB Farmers Carry (each side – as heavy as form can be maintained) *Rest 2:00 b/t sets WELLNESS WEDNESDAY ᴡʜᴀᴛ ʏᴏᴜ ᴇᴀᴛ...Read More

STRENGTH 3 Rounds8 Strict Pullups12 Single Arm Banded Lat Pulldown (each side) @ moderate weight – maintain quality15 Straight Arm Banded Lat Pull Down @ moderate weight – maintain quality45 sec max reps Inverted Skull Crusher – maintain quality CONDITIONING Energizer BunnyFor time:21-15-9Deadlifts (185/125)Ring Push Ups-rest 2:00-15-12-9Deadlifts (225/155)Ring Push Ups-rest 2:00-9-7-5Deadlifts (275/185)Ring Push UpsRead More

STRENGTH Double DB Z-Press & Barbell Push Press 5-5-5-4-4 CONDITIONING Peter CottontailFor Time:30 Power Cleans (135/95)30 Burpee Box Jump Overs (20/16)20 Front Squats (155/105)20 Burpee Box Jump Overs (24/20) 10 Squat Clean Thrusters (185/125)10 Burpee Box Jump Overs (30/24)Read More

STRENGTH Bench Press 5*5*5*5*5* :30 AMRAP Push Ups, then rest 1:00*Heavy sets starting at 70% CONDITIONING For Time:With a partner100 Synchro Toes-to-bar*Every time you break, 2 laps heavy sled push (1 lap per partner)*Without a partner: same reps, 1 lapRead More

STRENGTH Clean Pull + Clean 2-2-2 CONDITIONING Row For Time:4 Rounds100m at max effort, :30 rest,200m at max effort, :30 rest,300m at max effort, :30 rest, 400m at max effort, 1:00m rest SCORE: Add together total time to complete each round of 100m, 200m, 300m, 400m intervals. (NO rest included)Read More

“Champion”2 Rounds for Time25 Handstand Push-Ups20 Deadlifts (135/95 lb)15 Overhead Squats (135/95 lb)10 Burpee Box Jump Overs (24/20 in)800 meter Run Time Cap: 30 minutes Becky was a dear friend of many BCCF athletes and touched the lives of everyone who knew her. Becky competed on the BCCF CrossFit Games team in 2015 in addition...Read More

CONDITIONING “Stayin’ Alive”4 Sets AMRAP 3 Minutes20 Chest to Bar PullUps 10 Power Clean (135/95)Max push ups -rest 1 minute between rounds *Modify to reach push ups within each round ACCESSORY For Quality – Core Work4 Rounds10 Overhead Plate Situps10 Hollow Rocks10 Strict Hanging Leg Raise10 Standing Banded Pallof Press (each side)20 KB Front Rack Marches (each...Read More