Conditioning 4 Rounds Row 250/200m, Rest 2:00 12/8 Calorie Bike, Rest 2:00Shuttle Run, Rest 2:00 Extra Accumulate 3:00 in a Handstand Hold. Scale for advanced athletes to HSPU, Strict HSPU, or HS Walk practice.Read more

Join us Friday Night for BCCF Brew Tour! We’ll be at Blue Spruce from 5-10pm! Strength Squat SnatchTouch-and-Go2-2-2-2-2(5×2) Conditioning For Time:12-9-6Overhead Squat 135/95Ring DipsRead more

Happy Valentine’s Day! Conditioning, Partner WOD AMRAP 30, Alternating Movements with Partner500m Row 5 Sandbag Cleans 50-150lbs12 Handstand Push UpsRead more

Strength Push Press3-3-3-3-3-3-3(7×3) Conditioning 3 Rounds for Time12 Deadlifts 185/115lbs8 Front Squats 185/115lbs4 Shoulder to Overhead 185/115lbsRead more

Conditioning For Time60 Burpee Box Jumps 24/20″ 80/64 Calorie Row100 Wall Balls 20/14lbs Extra 3×20 Single Arm Kettlebell RowRead more