OPEN WOD 18.3 All classes perform 18.3 FRIDAY NIGHT LIGHTS! JOIN US FRIDAY @ 5:30pm TO WATCH BCCF ATHLETES PERFORM 18.3! Class to follow!  Read more

80 Double Unders 800m Run 60 Sit Ups 600m Run 40 Push Ups 400m Run 20 Cal Assault Bike 200m RunRead more

Weightlifting Wednesday 10 Min to work on: Back Rack Snatch Grip Push Press + OHS   10 Min to work on: Snatch Balance   20 Min to work on: 5×3 Split Stance Strict Press Then work up to heavy Push Press + P. Jerk + S. JerkRead more

Team Tuesday – Team of 3 Team 6k (switch every 200m) * After each Row 5 CTB Pull UPs (scale up: 7 reps) MR Box Jumps until person behind you finishes their rowRead more

Work up to a heavy 3 Rep DL (not a max) MAINSITE MONDAY 170720 AMRAP 15 30 air squats 20 handstand push-ups 10 deadlifts (225, 155)Read more