Strength 3 Giant Sets, Not For Time:25 GHD Sit-ups50 Double Unders25-75′ Handstand Walk (Practice) Conditioning “Charlie Horse”For Time:10 Wallballs, 15/12 Calorie Assault Bike20 Wallballs, 15/12 Calorie Assault Bike30 Wallballs, 15/12 Calorie Assault Bike40 Wallballs, 15/12 Calorie Assault Bike50 Wallballs, 15/12 Calorie Assault Bike Medicine Ball: 20/14 Rest 2 Minutes Between SetsRead more

Conditioning “Dive Bar”For Time: 800 Meter Run50 Barbell Thrusters (75/55)800 Meter Run25 Barbell-Facing Burpees800 Meter Run50 Barbell Thrusters (75/55)Read more

Strength Power Clean Doubles: 2 Reps On the Minute x 8 MinutesSet 1: 50% Set 2: 53% Set 3: 56% Set 4: 59% Set 5: 62% Sets 6-8: 65% Conditioning “Fish Out of Water”For Time: 2k RowDirectly Into…10 Rounds: 3 Power Cleans (155/105) 6 Push-ups9 Air SquatsRead more

Strength Snatch Doubles 2 Reps On the Minute x 8 MinutesSet 1: 50% Set 2: 53% Set 3: 56% Set 4: 59% Set 5: 62%  Sets 6-8: 65% Conditioning “Big Bird”AMRAP 18:20 Dumbbell Snatches (50/35) 15/12 Calorie Assault Bike20 Single Dumbbell Box Step-Ups (24/20)9 Bar Muscle-upsRead more

BCCF is closed for Labor Day. Be safe and enjoy the holiday!Read more