STRENGTH 1 Back Squat:Build to a heavy single in 6 sets  CONDITIONING “The worst thing about prison was the dementors.”16 Minute EMOM4 RoundsMinute 1: 20 Step back LungesMinute 2: 50 Double UndersMinute 3: 10 Deadlifts (135/95)Minute 4: 200m Row OR 200m Run*Don’t go over 70% intensity WELLNESS WEDNESDAY We are hosting a Nutrition Talk on Tuesday March 15th at 7pm on Zoom. This talk will be all about learning how to meal prep and giving you confidence to successfully plan for your week. Click here to register for free! To help get you started mastering meal prep, download my FREE guide HERE! Not only do I provide instruction on how to get started meal prepping, but there are links to tons of great healthy recipes!Read more

STRENGTH 1 Squat Clean x 5 sets @ 75-85% 1 RM Clean CONDITIONING “I’m not superstitious, but I am a little stitious.”40-30-20-10Air Squats20-15-10-5Push Ups4-3-2-1Rope Climbs (OR 10-8-6-4 Strict Pull Ups)Read more

In this free guide, we give you simple tips, easy recipes and so much more! Download the beginner’s guide to meal prepping by clicking the download button below. Beginners Guide to Meal PreppingDownloadRead more

STRENGTH 1 Snatch @ 80% 1RM Snatch 1 Snatch @ 85% 1RM Snatch 1 Snatch @ 85% 1 RM Snatch CONDITIONING “I want people to be afraid of how much they love me.”2 Sets:20 Hang Dumbbell Snatches (50/35)15/12 Calorie Echo Bike 20 Hang Dumbbell Clean and Jerks (50/35)5 Wall Walks-Rest 3 Min-Read more

Open WOD 22.210 Min Timecap1-2-3-4-5-6-7-8-9-10-9-8-7-6-5-4-3-2-1reps for time of:DeadliftsBar-facing burpees255/155lb Rx135/95lb Scaled If you are registered in the world-wide CrossFit Open, you must input your score by 6pm on Monday. BCCF does not do it for you, however we will validate. Good luck!Read more