REMINDERThe BCF/CFR7 SUMMER BBQ and AM v. PM Throwdown is THIS SATURDAY! Tell Us You’ll Be There >> 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: Back SquatE3MOM 15Set 1: 2 @ 85-90%Set 2: 2 @ 85-90%Set 3:...Read More

REMINDERThe BCF/CFR7 SUMMER BBQ and AM v. PM Throwdown is THIS SATURDAY! Tell Us You’ll Be There >> Overview of the Week WODsEventsMondayPull-up EMOMTuesdayBack SquatsFree Beginner CrossFit Class (6:30 pm)WednesdayBench PressThursdayDeadliftsFridaySupport HoldsSaturdayClean ComplexSummer BBQ & AM v. PM Throwdown (4:30 pm)SundayAMRAP Intervals Strength: Rx:E2MOM 103 Strict Chest-to-Bar Pull-ups3 Strict Pull-ups3 Kipping Pull-ups3 Kipping Chest-to-Bar Pull-ups3...Read More

Strength: Every 1:30 for 5 RoundsTempo Handstand Push-ups (30×3) Rx+: 5-10 Strict HSPURx: 3-5 Strict HSPUFx: 3-5 Kipping HSPUScaled: 5-10 Pike HSPU on Box or Seated Dumbbell Press Conditioning: AMRAP 1560 Double Unders20 Hand Release Push-ups10 Back Rack Lunges (135/95) (Fx: 95/65) (Rx+: 185/125)Read More

Strength: E3MOM 21Front 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: 30 – 20 – 10Single Arm Dumbbell Thruster (50/35) (Fx: 35/20)Chest-to-Bar Pull-ups (Fx: Pull-ups) Switch arms every 5 reps on dumbbell...Read More

Strength: E3MOM 151 High Hang Snatch + 1 Hang Snatch + 1 Snatch (ME) Snatch from floor must be touch and go. No dropping barbell during complex. Conditioning: 2 Rounds1:15 Work / 0:45 Rest and Transition1: Max Calorie Ski-erg2: Max Reps Burpees3: Max Calorie Row4: Max Reps Renegade Row (50/35) (Fx: 35/20)Read More

Strength: Rx+:For Time30 Ring Muscle-upsFirst set: max unbroken reps. After that, continue with breaks as needed.Rx:For Time20 Ring Muscle-ups For Time Fx:For Time20 Chest-to-Bar Pull-ups20 Ring Dips Time Cap: 12 minutes. Conditioning: AMRAP 11200m Run2 Rope Climbs Fx:AMRAP 11200m Run1 Rope ClimbRead More

REMINDERThe BCF/CFR7 AM v. PM Throwdown is August 17. Have you signed up yet? Strength: DeadliftE3MOM 15Set 1: 2 @ 85-90%Set 2: 2 @ 85-90%Set 3: 2 @ 85-90%Set 4: 2 @ 90-95%Set 5: 2 @ 90-95%+ Conditioning: 3 Rounds14 Toes-to-Bar (Fx: 10 Toes-to-Bar)7 Power Clean and Jerk (135/95) (Fx: 115/80) (Rx+: 155/105)Read More

5:30 – 6:30 PMRunning Clinic with Kayla Robison of Set PT-VA! DETAILS >> 7:45 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 141 Push Press + 1 Push Jerk + 1 Push Press + 1 Push Jerk (ME)...Read More

Overview of the Week WODsEventsMondayBack SquatsTuesdayShoulder-to-Overhead ComplexFree Beginner CrossFit Class (7:45 pm)Running Clinic (5:30 pm)WednesdayDeadliftsThursdayMuscle-UpsFridaySnatch ComplexSaturdayFront SquatsSundayHandstand Push-ups Strength: Back SquatE3MOM 15Set 1: 2 @ 85-90%Set 2: 2 @ 85-90%Set 3: 2 @ 85-90%Set 4: 2 @ 90-95%Set 5: 2 @ 90-95%+ Conditioning: 3 Rounds400m Run10 Front Squats (155/105) (Fx: 115/80) Rest 1 minute after...Read More

Strength: Deadlift25 minutes to build to a 3 rep max. Conditioning: AMRAP 1212 Kettlebell Suitcase Step-Overs (24/16) (Fx: 16/12) (Rx+: 32/24)24 Sit-upsRead More