CONDITIONING You’re Still The OnePartner Workout2 Rounds through the following:AMRAP 3 Minutes500/400m Row (OR 400m Run)Max Synchro Toes to Bar-rest 1 Minute- AMRAP 3 Minutes28/22 Cal Bike (OR 400m Run)Max Synchro Burpee Box Jump Over (24/20)-rest 1 Minute- AMRAP 3 Minutes500/400m Row (OR 400m Run)Max Synchro Pistols (only synchro at the top)-rest 1 Minute- AMRAP 3 Minutes1000/800m Bike (OR 500/400m Row OR 400m Run)Max Synchro Burpee Pull Up-rest 1 Minute--no additional rest b/t rounds-Read more

SKILL Max Effort: 3 minutes of Kipping Ring Muscle Ups*or the preferred modification for your skill level CONDITIONING Roses Are Red7 Sets (1 Set every 3 Minutes)500m Row OR 400m RunEven Sets: 10 Dumbbell Snatches (70/50)Odd Sets: 10 Dumbbell Clean and Jerks (70/50) WELLNESS WEDNESDAY 𝗦𝗻𝗮𝗰𝗸 𝗔𝘁𝘁𝗮𝗰𝗸 🖐🏽 Tips To Help You Snacking can help you stay satisfied between meals when doing it right. Which tip do you need to focus on?💥 Adding in non-starchy veggies💥 Portion Control💥 Keep healthy snacks available the whole family will love💥 Balanced snacks containing protein, carbs, and fat💥 Snack mindfully Instead of wandering in the kitchen to eat all the snacks, enjoy your snacks and use these tips to be intentional with your choices.Read more

STRENGTH 5 Back Squat @ 65% (6.5/10 RPE)4 Back Squat @70% (7/10 RPE)3 Back Squat @ 75% (7.5/10 RPE)2 Back Squat @ 80% (8/10 RPE) CONDITIONING XOXO2 Sets200m Run20 Toes to Bar200m Run10 Strict Handstand Push Ups200m Run-Rest 1:1 b/t sets-Read more

Happy Valentine’s Day!! The CrossFit Open begins Thursday, Feb 24, with 22.1 being announced that afternoon. Friday class WODs will be Open workouts. We highly encourage you to sign up for the BCCF CrossFit Open! This is a no-pressure friendly competition within the gym. You do not have to sign up for the CrossFit Open to participate. Simply sign up at the front desk. Teams will be divided between Heather, John, and Robin who will help you along the way. Every team member earns their team 1 point for completing the workout. Leaders in both Scaled and Rx divisions will earn higher rankings for their team. The team with the most points wins the coveted Team Open t-shirt. More info to come via email. STRENGTH 2 Snatch Push Press + 1 Tempo Overhead Squat (3 seconds down, 3 second pause) + 2 Overhead Squat x 2 sets @70% of 1RM...Read more

STRENGTH 3 Front Squats x 7 sets @ 83% of 1RM Front Squat CONDITIONING Prep Version 17.33 rounds:6 Chest-to-bar pull-ups6 Squat Snatches (95/65)-rest 1 minute- 3 rounds:7 Chest-to-bar pull-ups5 Squat Snatches, (135/95)-rest 1 minute- 2 rounds:8 Chest-to-bar pull-ups4 Squat Snatches (185/135)-rest 1 minute- 2 rounds:9 Chest-to-bar pull-ups3 Squat Snatches (225/155)-rest 1 minute- 1 round:10 Chest-to-bar pull-ups2 Squat snatches (245/175)-rest 1 minute- 1 round:11 Chest-to-bar pull-ups1 Squat snatch (265/185)Read more