WOD

STRENGTH Back Squat 5×3, 75%-80% CONDITIONING “Don’t Stop Believin'”3 Sets:20 Strict Pull Ups20 Box Jump Overs (30/24)-Rest 2:00 b/t sets-

STRENGTH Front Rack Lunges 5×8, *4 on each leg; starting at 75% and building to 95% CONDITIONING Partner Throwdown Friday“Bottle Rocket”3 Sets:20 Synchro Line Facing... Read More

CONDITIONING “Firecracker”For time:10 Overhead Squats (155/115)10 Burpee Box Jump Overs (24/20)10 Thrusters (155/105)10 Power Cleans (205/135)10 Muscle UpsRun 1000m10 Muscle Ups10 Power Cleans (205/135)10 Thrusters... Read More

STRENGTH Clean Deadlift + Power Clean from 1” off the ground + Clean from 1” off the ground 3-3-3-3-3Example:1 Clean Deadlift + 1 Power Clean... Read More

**Happy Birthday to BCCF owner Brian Wood!** STRENGTH Snatch Grip Push Press + Pause OHS + OHS & Slow Tempo Muscle SnatchExample: 3 Snatch Grip... Read More

We are CLOSED in observance of Independence Day. If you would like to workout at home, please click the following link for a list of... Read More

STRENGTH Front Squat + Jerk 4-4-43 Front Squat + 1 Jerk @ 65% 1 RM Clean3 Front Squat + 1 Jerk @ 70% 1 RM... Read More

CONDITIONING “The Longest Mile” CrossFit Benchmark WOD4 Rounds for Time10 Burpees100 meter Run10 Air Squats100 meter Run10 Push-Ups100 meter Run10 Sit-Ups100 meter Run *Wear sunscreen... Read More

CONDITIONING “Bluebonnets”For Time:3 rounds10 Toes To Bar10 Squat Cleans (135/95)-Time cap: 5 minutes-3 rounds10 Toes To Bar8 Squat Cleans (185/125)-Time cap: 10 minutes-3 rounds10 Toes... Read More

STRENGTH Deadlift 5×4, at 70-75% SKILL GYMNASTICS 9 Minute EMOM:Minute 1: 5-7 False Grip Ring Pull UpsMinute 2: 10-12 Strict Ring DipsMinute 3: 3-5 Kipping... Read More