On the 5:00 for 4 Rounds, complete: 300 Meter Row 30 WallBall (20/14) 50 Double Unders (3:1) *rest in any time remainingRead more

A. Work up to heavy Power Clean for the Day B1. For Time: 21 – 15 – 9 Power Clean (135/95) Burpee over Bar (lateral or BFB) REST 2:00, then: B2. 3 Rounds of: 15 Ring Dips (MU to RD) 20 Weigthed Lunge Steps (EA=1) REST 2:00, then: B3. 3:00 Max Burpee V-ups *score time of B2 completion and B3 RepsRead more

A. Work up to heavy 3 Rep Squat for the day B. For Time – 25:00 CAP 10 – 9 – 8 – 7 – 6 – 5 – 4 – 3 – 2 – 1 SQUAT of CHOICE 10 – 20 – 30 – 40 – 50 – 60 – 70 – 80 – 90 – 100 DU (sub Killer Rope) *Squat Options: Back Squat (M-225/205/185/155, W-155/135/125/105) Front Squat (M-185/155/135/115, W-125/105/95/75) OHS (M-135/115/95/75, W-95/75/65/55) C. Cool Down – 3:00 Row & OLY Wall Sits/SplitsRead more

***BCCF 3rd Anniversary WOD*** In groups of 3, Each person completes 3 Rounds of KB Swings Row for Max Meters 28 Kettlebell Swings (24/16 kg) Plank Hold *rotate after KB completed each roundRead more

Happy Thanksgiving!! We Give Thanks for Every one of you- Enjoy this special DayRead more