A. 10:00 EMOM – 2 Back Squats (80%-90%) B. 10:00 AMRAP 300 Meter Row 20 WallBall (20/14) 10 T2B C. 3 x 20 Russian Twist with WB (R+L=1)Read More

A. Weighted Push-up 5 – 5 – 5 – 5 – 5 B. For time: 30 – 20 – 10 DB Snatch (Alt arms, HAP) Ring Push-ups C. CORE: 50 Hollow Rocks (break up as necessary)Read More

OT5:00 for 25:00 (5 rounds) 400 Meter Run 12 Deadlift (M:155/135/115, W:105/95/75) 9 Hang Power Clean 6 Front Squat *rest in any time remainingRead More

A. Strength: Back Squat 3 – 3 – 3 – 3 – 3 *following last set, take 70% and complete 1:00 for max reps B. 3:00 Easy Row C. For Time 25 – 20 – 15 – 10 – 5 Wall Ball (30/16) Ring Row Ab Mat Sit-up with WBRead More

NEVER FORGET:     9-11 Tribute WOD 34:30 Cap (343=# of NYFD who gave their lives to save others) 2001 Meter Row or 1.25 Mile Run, then: 11 Box Jumps (30/24) 11 Thrusters (125/85) 11 Burpee C2B Pull-ups 11 Power Cleans (175/120) 11 HSPU 11 KB Swings (32/24) 11 T2B 11 Deadlift (175/120) 11 STOH (110/75), then:...Read More

A. 3 Rounds NFT (+/- 15:00) 10 DB Bent Over Row (ea arm, H.A.P.) :30 REST 10 Weighted Box Step-up (24/16kg) :30 REST 1:00 Plank 1:00 REST B. 12:00 EMOM odd minute – 15 Slam Balls (30/20) even minute – 15 BurpeeRead More

A. Strength: Close Grip Bench 10 – 10 – 10 B. 16:00 AMRAP 200 Meter Run 12 KB Swings (24/16) 10 Push Up 1 Rope Climb 1:00 REST C. 5:00 to establish Max DU setRead More

A. Work up to heavy P. Snatch + OHS B. 5 Rounds: OT3:00 20/15 Calorie Row 3 Power Snatch (70-75% of 1RM) 6 OHS (10 Front Squat) C. NFT- 3 x 25 Weighted Glute BridgeRead More

Enjoy your Labor Day….BCCF is closed today!!!Read More

A. 7:00 EMOM – 1 Press + 1 Push Press + 1 P. Jerk (increasing) B. 4 Rounds: 8 STOH (155/105) 16 Deadlift 400 Meter Run 1:00 Rest B/t C. Mobilize/FoamRead More