Strength On the Minute x 43 Position Power SnatchRest 1:00On the Minute x 43 Position Squat Snatch Conditioning 4 Rounds for Time:21/15 Cal Bike15 T2B7 Squat Snatches (165/115)Read more

Saturday we are excited to have BCCF athlete JOHN WOOD help coach all classes! John has qualified for the Brazilian CrossFit Championships and is headed to Brazil on May 15. As a gym, we’d love to help support John’s trip by asking for donations of any size to the bucket! $5, $10, $20…whatever you can donate will help! Thanks for helping BCCF support our athletes! Conditioning On the 0:00…”Fran”21-15-9:Thrusters (95/65)Pull-Ups On the 10:00…”Diane”21-15-9:Deadlifts (225/155)Kipping Handstand Pushups On the 20:00…”Amanda”9-7-5:Ring Muscle-UpsSquat Snatches (135/95)Read more

Conditioning 800 Meter Run9 Hang Power Cleans (155/105)21 Bar-Facing Burpees 800 Meter Run15 Hang Power Cleans (135/95)21 Bar-Facing Burpees 800 Meter Run21 Hang Power Cleans (115/85)21 Bar-Facing BurpeesRead more

Strength 5x on the 2:003 Power Cleans + 2 Jerks Conditioning 5 Rounds of AMRAP 3:3 Power Cleans (135/95)6 Pushups9 Air Squats Rest 1:00 between each AMRAP.Read more

Conditioning 3 Rounds for Time:Row 500 MetersRun 400 MetersRest 3:00 between rounds Recovery + Odd Object 3x 4:00 Recovery BikeAfter each interval 100m Sled PushRead more