STRENGTH 1 Power Clean to Parallel into Front Squat x 2 x 2 sets @70-80% of 1RM 1 Power Clean to Parallel into Front Squat x 2 x 2 sets @80-85% of 1RM 1 Power Clean to Parallel into Front Squat @85-90% of 1RM CONDITIONING California Redwood3-6-9-12-15 Dumbbell Power Cleans (50s/35s)Toes to BarBurpee Over DumbbellsRead More

STRENGTH EMOM x 5 minutes:1 High Hang Squat Snatch– Work up in weight EMOM x 5 minutes:1 Hang Squat Snatch– Work up in weight EMOM x 5 minutes:1 Squat Snatch– Work up in weight CONDITIONING Tulip Poplar2 sets (1 set every 5 minutes)25/20 Calorie Row 25 Wall Balls (20/14)100 Double UndersRead More

STRENGTH 1 Snatch Balance + 1 Overhead Squat + 1 Snatch Balance x 2 sets @65% of 1RM Snatch 1 Snatch Balance + 1 Overhead Squat + 1 Snatch Balance x 1 sets @70% of 1RM Snatch 1 Snatch Balance + 1 Overhead Squat + 1 Snatch Balance x 1 sets @75-80% of 1RM Snatch...Read More

CONDITIONING You’re Still The OnePartner Workout2 Rounds through the following:AMRAP 3 Minutes500/400m Row (OR 400m Run)Max Synchro Toes to Bar-rest 1 Minute- AMRAP 3 Minutes28/22 Cal Bike (OR 400m Run)Max Synchro Burpee Box Jump Over (24/20)-rest 1 Minute- AMRAP 3 Minutes500/400m Row (OR 400m Run)Max Synchro Pistols (only synchro at the top)-rest 1 Minute- AMRAP...Read More

SKILL Max Effort: 3 minutes of Kipping Ring Muscle Ups*or the preferred modification for your skill level CONDITIONING Roses Are Red7 Sets (1 Set every 3 Minutes)500m Row OR 400m RunEven Sets: 10 Dumbbell Snatches (70/50)Odd Sets: 10 Dumbbell Clean and Jerks (70/50) WELLNESS WEDNESDAY 𝗦𝗻𝗮𝗰𝗸 𝗔𝘁𝘁𝗮𝗰𝗸 🖐🏽 Tips To Help You Snacking can help...Read More

STRENGTH 5 Back Squat @ 65% (6.5/10 RPE)4 Back Squat @70% (7/10 RPE)3 Back Squat @ 75% (7.5/10 RPE)2 Back Squat @ 80% (8/10 RPE) CONDITIONING XOXO2 Sets200m Run20 Toes to Bar200m Run10 Strict Handstand Push Ups200m Run-Rest 1:1 b/t sets-Read More

Happy Valentine’s Day!! The CrossFit Open begins Thursday, Feb 24, with 22.1 being announced that afternoon. Friday class WODs will be Open workouts. We highly encourage you to sign up for the BCCF CrossFit Open! This is a no-pressure friendly competition within the gym. You do not have to sign up for the CrossFit Open...Read More

STRENGTH 3 Front Squats x 7 sets @ 83% of 1RM Front Squat CONDITIONING Prep Version 17.33 rounds:6 Chest-to-bar pull-ups6 Squat Snatches (95/65)-rest 1 minute- 3 rounds:7 Chest-to-bar pull-ups5 Squat Snatches, (135/95)-rest 1 minute- 2 rounds:8 Chest-to-bar pull-ups4 Squat Snatches (185/135)-rest 1 minute- 2 rounds:9 Chest-to-bar pull-ups3 Squat Snatches (225/155)-rest 1 minute- 1 round:10 Chest-to-bar...Read More

CONDITIONING Get Back8 sets12/10 Calorie Row12 A Squats to 45# plate12 GHD12/10 Calorie Row-Rest 1 min-Read More

STRENGTH 2 Power Clean + 2 Push Jerk x 2 @78% of 1RM Clean2 Power Clean + 1 Push Jerk x 2 @81% of 1RM Clean– Catch the Power Clean at Parallel with a 1-second pause in receiving position – CONDITIONING Here Comes The Sun2 Sets (1 Set every 7 minutes)150 Double Unders50 Wall Balls...Read More