Strength 4 Sets:2 Clean Pulls2 Hang Clean High Pulls2 Tall Cleans Percentages based off estimated 1RM Squat Clean:Set #1 – 30%Set #2 – 35%Sets #3+4 – 40% Conditioning “Elizabeth”For Time21-15-9:Squat Cleans (135/95)Ring DipsRead more

Happy Birthday, Brian Wood! Strength 5 x 50m Sled Drag1 x 400m Farmers Carry1 x 100 Banded Pull-Aparts Conditioning “Encore”3 Rounds:40/30 Calorie Row20 Lateral Burpees Over Bag10 Sandbag over Shoulder (100/70)Read more

BCCF IS CLOSED TODAY. HAVE A SAFE AND WONDERFUL CELEBRATION!Read more

BCCF is CLOSED tomorrow, July 4. Happy Independence Day! Strength 5 Sets, resting ~30-45s between:3 Muscle Snatches2 Snatch Grip Push Jerks1 Pausing Overhead Squat (3s) Sets #1+2+3 – 35% of 1RM SnatchSet #4 – 40%Set #5 – 45% Conditioning “Leg Work”On the 4:00 x 5 Rounds:9 Box Jump Overs (30″/24″)15 Dumbbell Front Squats (50/35)15/12 Calorie Assault BikeRead more

Strength On the 2:00 x 5 (5 Rounds):5 Tempo Romanian Deadlifts***after DL, spend 1:00 on HSW practice, (HS Holds, Rock on Hands, Shoulder Taps) Conditioning “Sugar Daddy”For Time:21 Deadlifts (225, 255), 400m Run15 Deadlifts, 400m Run9 Deadlifts, 400m RunRead more