Conditioning “Five Below”AMRAP 5Buy-In 100 DU/Line Hopsinto max rounds of6 Lateral DB Burpees12 Double DB F Squats (50s/35s)Rest 5:00AMRAP 5Buy-In 100 DU/Line Hopsinto max rounds of6 Lateral DB Burpees12 Double DB Thrusters (50s/35s)Rest 5:00AMRAP 5Buy-In 100 DU/Line Hopsinto max rounds of6 Lateral DB Burpees12 Double DB Clusters (50s/35s)Read More

Gymnastics 7x on the 1:30s1 Max set unbroken HSPU (strict if possible) Conditioning Flex Seal for Time50 ABMat Sit-Ups24 Plank Shoulder Taps25 Double DB DL (50s/35s)24 Plank Shoulder Taps40 ABMat Sit-Ups24 Plank Shoulder Taps20 Double DB DL (50s/35s)24 Plank Shoulder Taps30 ABMat Sit-Ups24 Plank Shoulder Taps15 Double DB DL (50s/35s)24 Plank Shoulder Taps20 ABMat Sit-Ups24...Read More

Happy Memorial Day! Let us remember those who courageously gave their lives. Conditioning:“Gone in 60 Seconds”3 RFT:40 Reverse Lunges (unweighted)30 Alternating DB Snatch (50/35)20 Burpees***EMOM 20 DURead More

Government Mandated Closure Dear Members, We want to start by thanking you for trusting BCCF with your health. Because of your dedication, you are stronger than most to fight the virus and we want to continue to be the backbone of that success. With that said, it’s been very hard to accept that we must...Read More

Gymnastics Skill Cap 10:00100 DU50′ HSW75 DU50′ HSW50 DU50′ HSW25 DU50′ HSW Conditioning “Triple Threat”On the 0:00 – 1 Mile RunOn the 10:00 – 130/100 Cal RowOn the 20:00 – 130/100 Cal BikeRead More

Strength Back Squats Based on 5 RM On the 0:00- 9@ 78% On the 2:00- 7@ 85% On the 4:00- 5@ 92% On the 6:00- 3@ 97% On the 8:00- 1@ 102% On the 9:30- 1@ 104% On the 11:00- 1@ 106% On the 12:30- 1@ 108-109% On the 14:00- 1@ 108-109% Conditioning “Spice Girl”...Read More

Strength F Squats 7x on the 2:00s (based off 1RM)On the 0:00 – 3@ 80%On the 2:00 – 1@ 86%On the 4:00 – 3@ 80%On the 6:00 – 1@ 89%On the 8:00 – 3@ 80%On the 10:00 – 1@ 92%On the 12:00 – 12@ 66% Conditioning “Power Wash” 2x on the 10:00s1000/800m Row30 Alt DB...Read More

Strength Deadlift 6-6-6-4-4-2***Score weights for each set Conditioning “All Go and Hope for PI” for time21 Deadlift (185/135)400m Run18 Deadlift400m Run15 Deadlift400m Run12 DeadliftRead More

Strength Beast Builder 5x on the 4:00s3 Unbroken Sets (9 total reps)1 High Hang Squat Clean+ 1 Hang squat Clean+ 1 Squat Clean Conditioning Athletes Choice“Bergeron Beep Test” EMOM to failure7 Thrusters (75/55)7 Pull-ups7 Burpees***upon completing 10:00, add one rep each round until failureORMidline Conditioning – 3 Giant Sets of 10 Pikes on Rower30 Hollow...Read More

Gymnastics Skill AMRAP 52 Strict HSPU + 2 Cal Row4 Strict HSPU + 4 Cal Row6 Strict HSPU + 6 Cal RowEtc until time capRest 2:00AMRAP 5 2 Deficit (4″/3″) Kipping HSPU + 2 Cal Row4 Deficit Kipping HSPU + 4 Cal Row6 Deficit Kipping HSPU + 6 Cal RowEtc until time cap Conditioning “Six...Read More