A. 10:00 OT2:00 – 3 Clean & Jerk (squat, increasing) B. On a running clock: 12 – 9 – 6 Clean & Jerk (Power or squat, 155/105) 4 – 3 – 2 Rope Climb C. At the 12:00 mark: 4 Rounds 10 Front Squats 25 Meter Sled Push D. Row Cool DownRead more

For time 30 Kettlebell Swings (24/16) 30 Goblet Squats 30′ Handstand Walk (turf, sub 30 sh tap/or 1:00 HS hold) 30 Deadlift (185/125) 30 Burpee (jump to 6″ above reach) 30 Deadlift (185/125) 30′ Handstand Walk (turf, sub 30 sh tap/or 1:00 HS hold) 30 Goblet Squats 30 Kettlebell Swings (24/16)Read more

Happy 4th Year Anniversary BCCF…thanks to all athletes and coaches for a Fantastic 4 years and many more to come!!!   4th Anniversary WOD – 11/28/2011 Partner WOD 4 Rounds (each athlete): 11 T2B 28 Wall Balls (20/14) then: 2011 Meter Row (each, alt every 250 meters) *on first part while one does T2B, other does WB, when both completed then they switch. Will do this until they both complete 4 full rounds of the WOD, then use one rower to each complete 2011 MetersRead more

Post Thanksgiving Meal WOD: Team Relay 25:00 to see how many times you can finish a meal Soup: 10 Ab Mat Sit-ups Salad: 2x around Wheel (20″) Appetizer: 10 Burpees Main Dish: 1 Rope Climb Dessert: 10 Slam Balls After Dinner Cocktail: 25 Meter Seal WalkRead more

Happy Thanksgiving….we are closed for the day.  Enjoy your FamilyRead more