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 (155/105)10 Burpee Box Jump Overs (24/20)10 Overhead Squats (155/115)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 from 1” off the ground + 1 Clean from 1” off the ground (@ 65% 1RM Power clean) CONDITIONING “Roman Candle”For Time30/20 Calorie Row80’ Handstand Walk30/20 Calorie Row40’ Handstand Walk-rest 5 minutes-20/15 Calorie Row40’ Handstand Walk WELLNESS WEDNESDAY Warmer weather and summer break is upon us! This is a time filled with endless opportunities for activities and vacation time, longer days, and time to kick back and relax. It is also a time for more food and beverages! In fact, studies found that children eat 5 times more sugar during summer break and during a 1-3 week vacation, adults tend to gain a little less than 1 pound each week! You may be thinking, “But I have worked hard during the spring to get ready...Read more

**Happy Birthday to BCCF owner Brian Wood!** STRENGTH Snatch Grip Push Press + Pause OHS + OHS & Slow Tempo Muscle SnatchExample: 3 Snatch Grip Push Press + 1 Pause OHS + 1 OHS -then-3 Slow Tempo Muscle Snatch + 3 Snatch Drop CONDITIONING “Sparklers”In 2 minutes:15 chest to bar pull-ups 15/10 echo bike calMax snatches (95/65)-rest 2 minutes-**Continue until 50 snatches are completedRead 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 travel workouts! https://backcountrycrossfit.com/travel-wod/Read more

STRENGTH Front Squat + Jerk 4-4-43 Front Squat + 1 Jerk @ 65% 1 RM Clean3 Front Squat + 1 Jerk @ 70% 1 RM Clean3 Front Squat + 1 Jerk @ 75% 1 RM Clean CONDITIONING “Howdy Partner”Partner Throwdown Friday25/20 Calorie Echo Bike (each, at the same time)10 Rope Climbs (split)50 deadlifts (315/225) (split)10 Rope Climbs (split)25/20 Calorie Echo Bike (each, at the same time) *for individual version, 5 rope climbs, 25 DL, 5 rope climbsRead more