Starting Monday, September 9th, we will begin a new block of programming at BCF and CF Route 7. This programming block will be roughly 2.5 months long, lasting through mid-November and the CrossFit Open. The goals for this block of programming will be to focus on preparing you for the CrossFit Open. The CrossFit Open is...Read More

Strength: E3MOM 21Back SquatSet 1: 3 @ 70-75%Set 2: 3 @ 75-80%Set 3: 3 @ 80-85%Set 4: 2 @ 80-85% Set 5: 2 @ 85-90%Set 6: 1 @ 90%+Set 7: 1 @ 90%++ Conditioning: Work 2:00 / Rest 1:00 until you complete:5 Rounds10 Hang Power Cleans (135/95) (Fx: 115/80) (Rx+: 155/105)10 Burpees Over the BarRead More