STRENGTH 1 Squat Clean x 5 sets @ 75-85% 1 RM Clean CONDITIONING “I’m not superstitious, but I am a little stitious.”40-30-20-10Air Squats20-15-10-5Push Ups4-3-2-1Rope Climbs (OR 10-8-6-4 Strict Pull Ups)Read More

STRENGTH 1 Snatch @ 80% 1RM Snatch 1 Snatch @ 85% 1RM Snatch 1 Snatch @ 85% 1 RM Snatch CONDITIONING “I want people to be afraid of how much they love me.”2 Sets:20 Hang Dumbbell Snatches (50/35)15/12 Calorie Echo Bike 20 Hang Dumbbell Clean and Jerks (50/35)5 Wall Walks-Rest 3 Min-Read More

Open WOD 22.210 Min Timecap1-2-3-4-5-6-7-8-9-10-9-8-7-6-5-4-3-2-1reps for time of:DeadliftsBar-facing burpees255/155lb Rx135/95lb Scaled If you are registered in the world-wide CrossFit Open, you must input your score by 6pm on Monday. BCCF does not do it for you, however we will validate. Good luck!Read More

STRENGTH Front Squat – Build to a heavy single in 5 sets or less CONDITIONING Skirt Steak (edit)5 sets400m RunRow 25/20 Calories12 American KB SwingRead More

STRENGTH 3 Back Squat x 4 setsBuild to heavy triple CONDITIONING Filet Mignon20 Minute EMOM4 RoundsMinute 1: 50’ Sled Push (light/moderate weight)Minute 2: 4 Bar Muscle-UpsMinute 3: 5 Power Cleans (155/105)Minute 4: 15/12 Cal bikeMinute 5: Rest WELLNESS WEDNESDAY Get started meal prepping and set yourself up for success! #1 Do an inventory of what...Read More

STRENGTH 2 Clean Pull +1 Power Clean + 1 Clean x 2 sets @ 65-70% 1RM Clean1 Clean Pull +1 Power Clean +1 Clean x 1 set @ 70-75% 1 RM Clean1 Clean Pull +1 Power Clean +1 Clean x 1 set @ 75-80% 1 RM Clean CONDITIONING T-Bone2 Sets:50’ Handstand Walk 15 Toes to...Read More

STRENGTH 3 Snatch Push Press +1 Pause Overhead Squat +1 Overhead Squat x 2 sets @75-80% 1 RM Snatch2 Snatch Push Press +1 Pause Overhead Squat +1 Overhead Squat x 2 sets @80-85% 1 RM Snatch1 Snatch Push Press +1 Pause Overhead Squat +1 Overhead Squat x 1 sets @85-90%+ 1 RM Snatch CONDITIONING New...Read More

Open 22.115 AMRAP3 Wall Walks12 dumbbell snatches15 box jump-overs 35lb dumbbell, 20 in box (scaled 20lb)50lb dumbbell, 24 in box (scaled 35lb) Open WODs must be completed during class or dedicated Open Gym hours if you want to do it on the Main Floor. The Dungeon, however, is available all day. If you are competing...Read More

CONDITIONING Black Hills Spruce10 Min AMRAP (Team of 2)250/200m Row25 GHD Sit Up (OR V Ups)*One partner at each station, then switch.-Rest 5:00-10 Min AMRAP (Team of 2)109 Double Under (Together)2 Rope Climbs7 Burpee Box Get Over (48in)*One partner at each station, then switch.-Rest 5:00-10 Min AMRAP (Team of 2)1 Round of “DT” (back and...Read More

STRENGTH 8 Back Squat @ 55% 6 Back Squat @ 65% 4 Back Squat @ 75% 2 Back Squat @ 85% CONDITIONING Quaking Aspen18 Minute EMOM3 roundsMinute 1: 15/12 Calorie Bike Minute 2: 10 Box Jumps (24”/20”)Minute 3: 15/12 Calorie BikeMinute 4: 3 Muscle UpsMinute 5: 15/12 Calorie BikeMinute 6: 25’ Handstand WalkRead More