Conditioning “The White House”30-20-10Dumbbell Snatches (70/50)  Burpees Box Jump Over (24”/20”) Accessory 9-7-5-3 strict press (build to challenging weight for each set)3×8-10 single-arm kettlebell (or Dumbbell) Bench Press (moderate/heavy) (each side)3×25 tricep press downs with bandRead more

Strength Snatch Deadlift Below Knee + Snatch Pull + Snatch 4×3 Conditioning “Fort McHenry”2 Sets:15-12-9 Power Clean (135/95)12-9-6Chin Ups*50 Double Unders after each round of chin ups-Rest 3min between sets-Read more

We are CLOSED in observance of Memorial Day. We thank those who gave the ultimate sacrifice for our freedom.Read more

Saturday, May 29 BCCF will perform “Murph” in all classes. Strength Power Clean & Jerk waves:2 @ 65% 1 RM Power Clean2 @ 70%1 @ 75%– rest 60-90 seconds –2 @ 70%2 @ 75%1 @ 75% Conditioning “Pink Ranger”1-2-3-4-5-6-7-8-9Squat Clean Thrusters (155/105)9-8-7-6-5-4-3-2-1Muscle Ups* *Movement and/or weight modification/Endurance is recommended if planning to perform Murph on SaturdayRead more

Conditioning “Black Ranger”3 rounds 20/16 Standing Bike Erg20 Deadlifts (225/155)10 Strict Handstand Push Ups5 Burpee Box Get Overs (48”)-Rest 5:00-3 rounds (each)20/16 Standing Bike Erg15 Deadlifts (275/185)10 Strict Handstand Push Ups5 Burpee Box Get Overs (48”)Read more