OPEN WOD 18.4 All classes perform 18.4 FRIDAY NIGHT LIGHTS! JOIN US FRIDAY @ 5:30pm TO WATCH BCCF ATHLETES “Average Joes” PERFORM 18.4! Class to follow! * Please remember, OPEN WODs cannot be performed during class times on Saturday or Monday!  Read more

1200 m. Run (1500 m. row) ______________________ 5 Rounds: 1 Rope Climb 10 S.B. Burpee + PC 20 Sit Ups ______________________ 1200 m. Run (1500 m. row)Read more

Weightlifting Wednesday 15 minutes to complete 5×3 Front Squat :05 Pause in bottom each rep   12 minutes to work on 3 Hang Squat Cleans   12 Minutes to work on From floor :02 pause at knee Power Snatch Back to floor then… :02 pause at knee Squat Snatch (:02 pause in squat)Read more

Team (Partner) Tuesday 30 Rounds (total) With a partner alternating rounds: 3 SHSPU 5 Deadlift (185,125) 7 Box Jumps (24,20)Read more

Mainsite 180127 AMRAP20 10 chest-to-bar pull-ups 15 push-ups 20 single-leg squats, alternating *After every 3 rounds, run 400 metersRead more