STRENGTH Clean Pull + Clean + Push Jerk + Jerk 5-5-5-4-4, 60%, 65%, 70%, 75%, 75% CONDITIONING “Spicy Tuna Roll”For Time:1200m Run3 Rope Climbs (15 ft)15 Dumbbell Shoulder to Overheads (2×50/35)800m Run2 Rope Climbs (15 ft)9 Dumbbell Shoulder to Overheads (2×50/35)Read more

STRENGTH Snatch Pull + Hang Snatch + Snatch 4-4-3-3-3, starting at 65%, ending at 80% CONDITIONING “California Roll”3 Sets for time:50 Double Unders15 GHD Sit Ups10 Burpee Pull Ups (to 6” above reach)15 GHD Sit Ups50 Double Unders-Rest 3:00 b/t sets- WELLNESS WEDNESDAY 𝗦𝘁𝗼𝗽 𝗿𝗲𝘀𝘁𝗿𝗶𝗰𝘁𝗶𝗻𝗴 𝘁𝗵𝗲 𝗳𝗼𝗼𝗱 𝘆𝗼𝘂 𝗲𝗮𝘁 𝗮𝗻𝗱 𝘀𝘁𝗮𝗿𝘁 𝗲𝗻𝗷𝗼𝘆𝗶𝗻𝗴 𝘁𝗵𝗲 𝗳𝗼𝗼𝗱 𝘁𝗵𝗮𝘁 𝗶𝘀 𝗳𝘂𝗲𝗹𝗶𝗻𝗴 𝘆𝗼𝘂𝗿 𝗯𝗼𝗱𝘆 𝘁𝗼 𝗯𝗲𝗰𝗼𝗺𝗲 𝘆𝗼𝘂𝗿 𝗯𝗲𝘀𝘁 𝘀𝗲𝗹𝗳. A restrictive mindset causes you to feel deprived leading you to crave the very thing you are restricting. 𝑰𝒏𝒔𝒕𝒆𝒂𝒅 𝒔𝒉𝒊𝒇𝒕 𝒚𝒐𝒖𝒓 𝒎𝒊𝒏𝒅𝒔𝒆𝒕 𝒂𝒏𝒅 𝒖𝒔𝒆 𝒕𝒉𝒆𝒔𝒆 𝒑𝒓𝒐𝒎𝒑𝒕𝒔 𝒕𝒐 𝒉𝒆𝒍𝒑 𝒚𝒐𝒖 𝒓𝒆𝒇𝒓𝒂𝒎𝒆!Read more

STRENGTH 5 x 3 Front Squat @ 86% 1RM Front Squat CONDITIONING CrossFit Benchmark WOD “Karen”For time:150 Wall Balls (20/14) ACCESSORY FINISHER 2 Sets (Not to exceed 10:00)10 GHD Sit Up + :20 Static Hold ***GHD’S are programmed for tomorrow’s wod so don’t go overboard!1:00 Chinese Plank7 Straight Arm Side Plank Lifts (7 each side)Read more

Today we honor the lives of those we lost on that fateful day, September 11, 2001. Memorial WOD “9/11 Tribute”For Time2001 meter Run or Row11 Box Jumps (30/24 in)11 Thrusters (125/85 lb)11 Chest-to-Bar Pull-Ups11 Power Cleans (175/115 lb)11 Handstand Push-Ups11 Kettlebell Swings (2/1.5 pood)11 Toes-to-Bars11 Deadlifts (170/115 lb)11 Push Jerks (110/75 lb)2001 meter Row or Run Twin Towers taken at sunset from New Jersey. © Bob Gruen/www.bobgruen.com Please contact Bob Gruen’s studio to purchase a print or license this photo. email: [email protected] The workout is symbolic of the US terrorist tacks of September 11, 2001. The 2001 meter row and run represent the year of the attacks. The 11 Reps of 9 exercises represents the date. Even the weights have meaning. The 125 lb Thrusters represents the number of deaths that occurred at the Pentagon. The 175 lb Power Clean symbolizes AA Flight 175 that hit the South Tower. The...Read more

*Monday, Sept 12, we will program BCCF’s 9/11 Tribute WOD. This will be in place of our normal Thursday Hero/Benchmark WOD. STRENGTH 5×3 Front Squat @ 75% 1RM Front Squat CONDITIONING “Up and Over”3 rounds for time:10 Ring Muscle Ups 20 Box Jump Over no touch (24”/20″)30 GHD Sit Ups-Then-100ft Front Rack Lunge (135/95)Read more