Accessory 12-10-10-8 Dumbbell Chainsaw rows 3×25 Banded lat pull downs 3×30 Banded curls Conditioning “Dale Earnhardt”3 Rounds50’ Handstand Walk10 Power Snatches (135/95)-Rest 5 Minutes-3 Rounds50’ Handstand Walk10 Power Clean and Jerks (135/95)Read More

Strength Clean and Jerk:3×1 @ 85-95% 1 RM Clean and Jerk.*Rest 60-90 seconds between sets* Conditioning “Chase Elliot”3 Sets (1 Set every 7 Minutes)15-12-9Calorie RowLateral Burpees Over Rower *Ladies same caloriesRead More

Strength In The Hole Front squat:3-3-2-2-1-1-1 Conditioning “Ricky Stenhouse”2 Sets21-15-9Kettlebell Front Squats (2×53/35)Calorie Assault Bike (OR 17-12-7 Calorie Echo Bike)-Rest 1:1 between sets-Read More

Strength Deadlift:5×5 (Building)*Rest 60-90 seconds between sets* Conditioning “Mount Rushmore”40/32 Calorie Bike42-30-18Wall Balls (20/14)Toes to Bar40/32 Calorie BikeRead More

Strength Back Squat for load:– Build to a heavy single for the day in 6 working sets* rest 60 seconds between sets * Conditioning “Capitol Hill”150 Double Unders15 Strict Handstand Push Ups 15 Power Cleans (205/135)15 Strict Handstand Push Ups150 Double UndersRead More

Conditioning “The White House”30-20-10Dumbbell Snatches (70/50)  Burpees Box Jump Over (24”/20”) Accessory 9-7-5-3 strict press (build to challenging weight for each set)3×8-10 single-arm kettlebell (or Dumbbell) Bench Press (moderate/heavy) (each side)3×25 tricep press downs with bandRead More

Strength Snatch Deadlift Below Knee + Snatch Pull + Snatch 4×3 Conditioning “Fort McHenry”2 Sets:15-12-9 Power Clean (135/95)12-9-6Chin Ups*50 Double Unders after each round of chin ups-Rest 3min between sets-Read More

We are CLOSED in observance of Memorial Day. We thank those who gave the ultimate sacrifice for our freedom.Read More

Saturday, May 29 BCCF will perform “Murph” in all classes. Strength Power Clean & Jerk waves:2 @ 65% 1 RM Power Clean2 @ 70%1 @ 75%– rest 60-90 seconds –2 @ 70%2 @ 75%1 @ 75% Conditioning “Pink Ranger”1-2-3-4-5-6-7-8-9Squat Clean Thrusters (155/105)9-8-7-6-5-4-3-2-1Muscle Ups* *Movement and/or weight modification/Endurance is recommended if planning to perform Murph on...Read More

Conditioning “Black Ranger”3 rounds 20/16 Standing Bike Erg20 Deadlifts (225/155)10 Strict Handstand Push Ups5 Burpee Box Get Overs (48”)-Rest 5:00-3 rounds (each)20/16 Standing Bike Erg15 Deadlifts (275/185)10 Strict Handstand Push Ups5 Burpee Box Get Overs (48”)Read More