Strength: Rx:3 Rounds20 Hollow Rocks20 Arch RocksRest :3010 Kip Swings10 Kipping Leg Raises to Parallel10 Toes to BarRest :30 Fx:3 Rounds10 Hollow Rocks10 Arch RocksRest :3010 Kip Swings5 Kipping Leg Raises to Parallel5 Toes to BarRest :30 Conditioning: For Time200 ft. Single Arm Dumbbell Overhead Walking Lunge (50/35) (Fx: 35/20)50/40 Strict Handstand Push-ups (Fx: Kipping...Read More

10:00 AMSkills Class! Strength: E3MOM 21Front SquatSet 1: 3 @ 70-75%Set 2: 3 @ 75-80%Set 3: 2 @ 80-85%Set 4: 2 @ 85-90% Set 5: 2 @ 90-95%Set 6: 1 @ 95%+Set 7: 1 @ 95%++ Conditioning: AMRAP 1015 Russian Kettlebell Swings (32/24) (Fx: 24/16)10 Burpee Box Jump Overs (24/20)2 Rope Climbs (Fx: 1 Rope...Read More

Strength: DeadliftE3MOM 15Set 1: 2 @ 85-90%Set 2: 2 @ 90-95%Set 3: 2 @ 90-95%Set 4: 2 @ 90-95%Set 5: 2 @ 90-95%+ Conditioning: For Time250/200m Ski Erg100 Double-Unders (Fx: 70 Double-Unders)800m RunRead More

Congrats to the PM winners of the annual AM v. PM throwdown! Strength: E3MOM 181 Hang Power Clean and Push Press + 2 Hang Power Clean and Push Jerk (Max Effort) Rx: Touch-and-go reps. No resetting/redipping after catching the clean. No regripping after bar leaves the shoulder on its way down for next rep. Conditioning:...Read More

Strength: Back SquatE3MOM 15Set 1: 2 @ 85-90%Set 2: 2 @ 90-95%Set 3: 2 @ 90-95%Set 4: 2 @ 90-95%Set 5: 2 @ 90-95%+ Conditioning: AMRAP 1220 Dumbbell Box Step-ups (50/35) (Fx: 35/20) (24″/20″)15 Ring Dips (Fx: Hand Release Push-ups)Read More

6:30 PMFree Beginner CrossFit Class! Anyone interested in trying out a CrossFit class is welcome to come check out what BCF has to offer! Strength: E2MOM 16, Alternating Stations Rx+:1: 3 Strict Ring Muscle-ups + 5 Kipping Ring Muscle-ups2: 5-10 Strict 2-4″ Deficit Handstand Push-ups Rx:1: 5 Kipping Ring Muscle-ups2: 5-10 Strict Handstand Push-ups Fx:1:...Read More

Overview of the Week WODsEventsMondaySnatch ComplexTuesdayMuscle-ups + HSPUFree Beginner CrossFit Class (6:30 pm)WednesdayBack SquatsThursdayClean & Jerk ComplexFridayDeadliftsSaturdayFront SquatsSkills Clinic 10AM SundayCore Work Strength: E3MOM 152 Power Snatches + 1 Squat Snatch (Max Effort) Must be touch-and-go. No reset at the ground. Conditioning: AMRAP 152 – 4 – 6 – 8 – 10…Jumping Air Squat to...Read More

Conditioning: 2 Rounds:AMRAP 3100 ft. Handstand Walk (Fx: Bear Crawl)Max Reps Pull UpsRest 3 min.AMRAP 330 Kettlebell Front Squats (15R/15L) (24/16) (Fx: 16/12)Max Calorie Assault BikeRest 3 min.AMRAP 340 Wall Balls (20/14)Max Calorie Ski ErgRest 3 min. Score is all “Max Reps” combined.Read More

10:00 AMCrossFit Kids! 4:30 PMThe BCF/CFR7 SUMMER BBQ and AM v. PM Throwdown is TODAY! DETAILS>> Strength: E3MOM 151 High Hang Clean + 1 Hang Clean + 1 Clean (Max Effort) Clean from floor must be touch-and-go. No dropping barbell during complex. Conditioning: For Time400m Run10 Devil’s Press (50/35) (Fx: 35/20)20 Calorie Row 30 Push...Read More

REMINDERThe BCF/CFR7 SUMMER BBQ and AM v. PM Throwdown is TOMORROW! Tell Us You’ll Be There >> Strength: Rx:3 Rounds:30 Ring Support Hold (Rx+: High Rings)100m Jog1:00 Low Ring Plank Hold100m Jog5 Parallette Push-ups into Max time L-sit hold100m jog Fx:3 Rounds:30 Support Hold on Boxes100m Jog1:00 High Plank Hold100m Jog5 Box Push Ups +...Read More