A. Work up to heavy P. Snatch + OHS B. 5 Rounds: OT3:00 20/15 Calorie Row 3 Power Snatch (70-75% of 1RM) 6 OHS (10 Front Squat) C. NFT- 3 x 25 Weighted Glute BridgeRead more

Enjoy your Labor Day….BCCF is closed today!!!Read more

A. 7:00 EMOM – 1 Press + 1 Push Press + 1 P. Jerk (increasing) B. 4 Rounds: 8 STOH (155/105) 16 Deadlift 400 Meter Run 1:00 Rest B/t C. Mobilize/FoamRead more

“Chelsea” – 30:00 EMOM 5 Pull-up 10 Push-up 15 Squats *go as far as possible, once can’t finish decrease by: Pull-up x 1, Push-up x 2, Squats x3 …until 30:00 for allRead more

A. Rope Climb Skills B. For Time: 4 Rounds – 10 KB Swings + 10 Burpees 1 Rope Climb 3 Rounds – 10 KB Swings + 10 Burpees 2 Rope Climb 2 Rounds – 10 KB Swings + 10 Burpees 3 Rope Climbs 1 Rounds 10 KB Swings + 10 Burpees C. Cool Down – 400 Run + 500 RowRead more