CrossFit Benchmark WOD: “CrossFit Total”Sum of the best of 3 attempts at each lift:Back SquatShoulder PressDeadlift Attempt each lift 3 times. The weight must increase after each successful attempt at each movement. The weight may not be decreased after the first attempt. A failed rep counts as an attempt. Take the Back Squat and Shoulder Press (aka: Strict Press) from the rack. There is no time limit for each lift or for the length of the session in which they are all performed, but they must all be performed during one session (i.e., athlete cannot leave the area to rest or perform other activities between the three lifts). Write down individual scores along with total sum and turn at front desk ~ don’t forget your name!!! Scores will be written on the PR wall. ALTERNATIVE WOD OPTION: “TRIPLE JACKIE-ish” (edit)3 Rounds for time:1000m row50 Thrusters (45/35)30 burpeesRead more

*Reminder Thursday we will perform CrossFit Total! Scores will be posted on a whiteboard above the door/windows. There will be another workout option for anyone who isn’t interested in completing Total. STRENGTH Hang Clean + Jerk 2-2-1-1-1-1, starting at 70% and building to 85% CONDITIONING “Bucky the Badger”7 rounds for time:7 Power Snatches (115/80) ***use 95/65 if planning on CrossFit Total tomorrow***49 Double Unders WELLNESS WEDNESDAY 𝑵𝒐𝒏-𝑺𝒄𝒂𝒍𝒆 𝑽𝒊𝒄𝒕𝒐𝒓𝒊𝒆𝒔 𝑨𝒓𝒆 𝑺𝒊𝒈𝒏𝒔 𝑶𝒇 𝑷𝒓𝒐𝒈𝒓𝒆𝒔𝒔 💯 (𝘿𝙤𝙣’𝙩 𝙁𝙤𝙧𝙜𝙚𝙩 𝙏𝙤 𝙏𝙧𝙖𝙘𝙠 𝙏𝙝𝙚𝙢) What signs are you seeing for yourself:✅ Learning new skills in the kitchen✅ Increased energy levels✅ Ability to read and understand what foods you are putting in your body✅ Drinking more water and staying hydrated✅ Eating more veggies and increasing your fiber, vitamin, and mineral intake✅ Spending time outdoors and getting your vitamin D✅ More active throughout the day✅ Sleeping better (helps regulate hormones levels, recovery and so much more)✅ You feel...Read more

SKILL HSPU 8 min EMOMEvery minute on the minute:5 Strict Handstand Pushups into 5 Kipping Handstand Pushups(Modifications available) CONDITIONING “President James Madison”2 Rounds40/32 Calorie Echo Bike40 GHD SIt Ups40/32 Calorie Row120’ Double Dumbbell Overhead Walking Lunge (2×50/35)Read more

This Thursday, Aug 4, BCCF has programmed “CrossFit Total”. This CrossFit Benchmark WOD is the sum of the 3 best attempts at each lift: back squat, shoulder press, deadlift. Results will be posted above the door on a whiteboard where we will start a new trend in sharing PR’s. STRENGTH Hang Squat Snatch 2-2-1-1-1-1, starting at 60% and building each set to 80% CONDITIONING “Madison, WI”21-15-9Thrusters (95/65)Bar Facing BurpeesChest to Bar Pull UpsRead more

STRENGTH Tempo Dumbbell Bench Press 4×8 CONDITIONING “Seriously, when are you getting married?!”3 Sets for Time:12/15 Echo bike Then, 4 Rounds:3 Deadlift @ 275/1855 Burpee Box Jump 24/20″ – Stand all the way up every rep25 Double Unders  **Rest 3:00 b/t setsRead more