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 Plank Shoulder Taps10 Double DB DL (50s/35s)24 Plank Shoulder Taps10 ABMat Sit-Ups24 Plank Shoulder Taps5 Double DB DL (50s/35s)24 Plank Shoulder TapsRead 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 follow the government mandated gym closures. While we don’t see ourselves as the typical “gym” it would be devastating to be responsible for any of our members falling ill. Beginning Wednesday March 18, each morning at 5am we will send out an email with the WOD and a link to a video. These workouts will be designed to be completed at home and the videos created by our amazing coaches. The video will begin with a whiteboard briefing and movement review followed by mobility and warm-up if necessary. Email frequency will be based on your...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