Strength 4 Rounds:8 Each Side Dumbbell/Kettlebell Bulgarian Split Squats16 Each Side Banded Hamstring Curl Conditioning EMOM 201: 20/15 Calorie Ski Erg (Fx: 15/10) (Rx+: 22/17)2 – 4: AMRAP20 Toes to Bar (Fx: 15) (Rx+: 25)30 Box Jumps (27/22) (Fx: 24/20) (Rx+: 30/24)5: RestRead More

Worried about the health of your shoulder? Join us on Saturday, June 26 for a Shoulder Maintenance and Mobilization Clinic hosted by Dr. Stacy Snow, PT, DPT! You can find more details here. Strength 16:00 to Establish:1RM Bench Press Conditioning 30 Hang Squat Snatches (135/95) (Fx: 95/65) (Rx+: 165/115) But…E2MOM Including 0:0020/15 Calorie Row (Fx:...Read More

Don’t forget about the Bar Muscle-Up Clinic by Coach Tucker today at 5:45 PM! Find details here! Strength E3MOM 1510 Back Squats1: 60 – 65%2: 60 – 65%3: 60 – 65%4: 65 – 70%5: 65 – 70% Conditioning AMRAP 105 Bar Muscle Ups (Fx: 5 Burpee Chest to Bar Pull Ups)15 Russian Kettlebell Swings (32/24)...Read More

Long Conditioning 2 Rounds1200m Run (Fx: 1000m) (Rx+: 1400m)5 Rope Climbs (Fx: 3 Rope Climbs) (Rx+: 7)40 Alternating Dumbbell Hang Snatches (50/35) (Fx: 35/20) (Rx+: 70/50)Read More

We’re going to miss you Coach Cooper! Weekly OverviewEvents/ClassesMondayDeadliftsFree 7-Fit Class at 6:30PM! Click here to register nowTuesdayLong ConditioningWednesdayBack SquatsBar Muscle-Up Skills Clinic with Coach Tucker at 5:45PMThursdayBench PressFree 7-Fit Class at 6:30PM! Click here to register nowFridayFunctional Body Building (Legs)SaturdayPower CleansShoulder Maintenance and Mobilization Clinic with Dr. Stacy Snow, 9:30 AM – 11 AMFree...Read More

Strength E2MOM 16Snatch Pull + Touch and Go Power Snatch (↑) Conditioning 5 Rounds21 Wall Balls (20/14) (Rx+: 11’/10′)15 BurpeesRead More

Join us for our Competition WOD Saturday morning starting at 7:15am! Worried about an injury? See Dr. Stacy Snow, PT, DPT between 9:30 AM and 11 AM today for a FREE injury screening at the gym! Find more details here. E2MOM 12Bench Press1: 3@75 – 80%2: 2@80 – 85%3: 1@85 – 90%4: 1@90 – 95%5:...Read More

Strength EMOM 16 1: :25 Bottom of Push Up/:25 High Plank2: 5 Dragon Flags3: :30 – :45 Hollow Hold4: Rest Conditioning 4 Rounds15 Hang Power Cleans (135/95) (Fx: 95/65) (Rx+: 165/115)400m RunRead More

Worried about an injury? See Dr. Stacy Snow, PT, DPT this Saturday for a FREE injury screening at the gym! Find more details here. Strength E3MOM 1510 Back Squats1: 55 – 60%2: 60 – 65%3: 60 – 65%4: 60 – 65%5: 65 – 70% Conditioning 2 RoundsWork 1:00/Transition :151: 20/15 Calorie Assault Bike (Fx: 15/10)...Read More

Need to work on your Bar Muscle-Ups? Sign up for our BMU Skills Clinic next Wednesday! You can find details here. New Programming Block: Strength Endurance Starting Monday, May 31st we began a new block of programming at BCF and CF Route 7. This programming block will be about two months long, ending in the...Read More