Closed for Labor DayRead more

BCCF will be closed on Monday, September 2 for Labor Day. We hope you have a wonderful day! Strength Clean ComplexEvery 1:30 x 7 Sets: 1 Power Clean 1 Hang Squat Clean 1 Squat Clean Conditioning “Squeaky Clean”3 Rounds:400 Meter Run7 Power Cleans7 Hang Squat Cleans7 Squat Cleans Barbell: 115/85Read more

Conditioning “Three Stooges” (Teams of 3)100 Cal Bike100 Box Overs (24/20)100 Power Snatch (75/55)10 Rope Climbs100 Power Snatch 100 Box Overs100 Cal Bike Post WOD cool down and stretchRead more

Strength Squat Snatch StaminaOn the Minute x 5:5 Touch and Go Squat Snatches Conditioning “Half Time”30-20-10:Dumbbell Power Snatches (50/35)Wallballs (20/14)Directly Into…10-20-30:Bar-Facing BurpeesCalorie RowRead more

Conditioning “Cement Truck”On the 5:00 x 5 Rounds:400 Meter Run12/9 Calorie Assault Bike15 Toes to BarRead more