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

REMINDERThe BCF/CFR7 SUMMER BBQ and AM v. PM Throwdown is THIS SATURDAY! Tell Us You’ll Be There >> Strength: DeadliftE3MOM 15Set 1: 2 @ 85-90% Set 2: 2 @ 85-90% Set 3: 2 @ 90-95% Set 4: 2 @ 90-95% Set 5: 2 @ 90-95%+ Conditioning: AMRAP 11200m Run20 Sit-ups20 Reverse Goblet Lunges (50/35) (Fx:...Read More

REMINDERThe BCF/CFR7 SUMMER BBQ and AM v. PM Throwdown is THIS SATURDAY! Tell Us You’ll Be There >> Strength: Every 1:30 for 4 Rounds of Each, AlternatingStation 1: 2 Bench Press (Max Effort)Station 2: 2 Pendlay Row (Max Effort) Conditioning: 5 Rounds12 Power Snatch (75/55)12 Kettlebell Swing (32/24) (Fx: 24/16)Read More

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