Strength Back SquatAt the 0:00- 10 reps @ 60%At the 3:00- 8 reps @ 67%At the 6:00- 6 reps @ 75%At the 9:00- 4 reps @ 82%At the 12:00- 2 reps@ 87% Conditioning “Roadies” 2 Rounds for Time70 Wall Balls (20/14)50/35 Cal Row30 Alternating DB Snatch (50/35)15 Bar MURead More

Conditioning CFG Open 20.2Read More

Strength 6 Sets building to heaviestSnatch Hi Pull + Hang Snatch + OHS Conditioning 4 Rounds for Time400m Run30 KB Snatch (24kg/16)15 BurpeesRead More

Strength/Skills EMOM 10Odds 15 GHDSUEvens Handstand Walk Practice Conditioning “Wednesday Primer” 3 Rounds In a 2:00 Window30-40% set of max rep Strict HSPU12 C2B Pull-UpsMax Cal Bike in time remainingRest 1:00In a 2:00 Window30-40% set of max rep Strict HSPU12 Box Jump Overs (24/20)Max Cal Row in time remainingRest 1:00Read More

Strength Box Squats 7 sets of 3 with :01 pause at boxSet 1@ 50%, Set 2@ 55%, Set 3@ 60%, Set 4-5@ 65% Set 6-7@ 70% Conditioning “Childs Play” 3 Rounds for Time15 Deadlift (205/145)20 DB F Squats (50s/35s)80 Double UndersRead More

Strength 5 Rounds on the :90sClean DL + Clean Pull + Clean Hi Pull + 2 Power CleansSet 1@ 50%, Set 2@ 55%, Sets 3-5@ 60% Conditioning Point Break” AMRAP 1520 DB Hang Clean and Jerks (50/35)15/12 Cal Assault Bike20 DB Step Ups (24/20)15/12 Cal Assault BikeRead More

OPEN WOD 20.1 If you signed up for the BCCF Open, please use a score sheet and turn it in at the end of your class. If you are out of town or cannot complete the WOD during regular class hours, please complete and submit your score to your coach no later than Monday at...Read More

Conditioning For Time:40 KB Swings40 AbMat Sit-ups4 Rope Climbs30 KB Swings30 AbMat Sit-ups3 Rope Climbs20 KB Swings20 AbMat Sit-ups2 Rope Climbs10 KB Swings10 AbMat Sit-ups1 Rope ClimbsRead More

Conditioning Wednesday PrimerOn the Minute x 20 (4 Rounds):Minute 1: 5 Pausing OH Squats (50% of 1RM Snatch)Minute 2: 15/12 Calorie RowMinute 3: 5 T2B+ 10 Single Arm DB C&J (50/35)Minute 4: Handstand Walk PracticeMinute 5: 12/9 Calorie Ski Erg or BikeRead More

Strength Deadlift 5 Sets of 1Tempo: 6 Seconds Up, 6 Seconds Down Sets: 45-50-55-55-55% of 1RM Conditioning “Breakfast Club”5 Rounds of AMRAP 1:30: 25 Double Unders6 Deadlifts (225/155)25 Double UndersMax Strict Handstand Push-ups in Time Remaining Rest 30 Seconds Between RoundsRead More