Today's Workout

11230599_10152773758086496_1328276211229755006_n

We should all strive to be as happy as Allison is all the time!

As a coach and trainer, one of my favorite things in the world is seeing members who truly enjoy coming to the gym.  I love this for many reasons.  Happy people spread their happiness with those around them.  Your enthusiasm, positivity, and energy are infectious to people inside and outside of the gym.  Secondly, if you enjoy coming to the gym you’re much more likely to stick with it and keep yourself healthy.  Adherence to your exercise regimen is only one part of your overall health, but finding a way to make that fun is important.  Thirdly, you regenerate my spirit daily by coming in and smiling, high-fiving, telling your peers about your successes, forming friendships with your classmates, and being the positive people that you are.

I am excited to come to the gym daily to help you all reach your fitness goals.  It is more satisfying than you know to see your smiling faces every day.  I love having the opportunity to help each and every one of you better yourselves however I can, and I am always looking for more ways to help.  Also, please always remember that you are beautiful!

Today’s Workout: 

Jerk Strength Cycle (Clean and Jerk)

3 @ 75%, 3 @ 80%, 3 @ 85%, 2 @ 90%, 2 @ 95% of your 1 Rep Max Jerk

Then…

8 Minute AMRAP:

5 Power Cleans 135/95#

10 Lunges 135/95#

15 Lateral Jumps

Join us tonight for another FREE Comp WOD!  Coach Brittney will be whipping the quit out of you!

Posted under: Workout of the Day

Older Workouts

IMG_1407

NEW SCHEDULE! Starting June 1- We are adding 630PM Classes on Monday and Wednesdays- Open Gym’s are in the blue, which means we are adding one Thursday Morning 530am. The Green is Endurance (which will start SECOND WEEK IN JUNE)

Read More >


il_340x270.608654775_i659

Well.. I am sure I would sell a TON of these at BCF if I ordered them.. but it isn’t 100% true! Come on now, you have to like burpees just a little Todays Workout: Standing Long Jump & Vertical

Read More >


10432550_10152765878081496_7695155865217448902_n

Donna’s a BA! Today’s Workout:  Back Squat Cycle – 5 @ 60%, 3 @ 70%, 2 @ 80% 2 @ 90%, 1 @ 95%, 1 @ 103% of your 1 Rep Max Then… 6 Rounds for Time: 2 Wall Climbs 15 Russian Kettlebell

Read More >


murph

Today we have a 9am class ONLY. Lets celebrate what Memorial Day is all about. Memorial Day is a federal holiday in the United States for remembering the people who died while serving in the country’s armed forces. THANK YOU TO

Read More >


11120586_10152765877781496_7751660356854878580_n

Thanks to Coach Eric for this awesome WOD today! Todays Workout: 23 Minute AMREP with ascending reps: Front Squat 185/130# Lateral Burpees   REMEMBER ONLY 1 CLASS TOMORROW 9AM FOR MEMORIAL DAY!    


10997995_10152756319816496_4705898528655024387_n

Anyone else’s cheeks burn when you’re on a rower for any amount of time? Today’s Workout:  Partner WOD 18 Rounds for Time: Alternate each round One partner Rows 250m While other partner completes 5 Thrusters 95/65# and 10 Lunges 95/65#

Read More >


11196244_10152726535656496_2375891746715370097_n

Hey, Chris! As we listed on Tuesday’s blog, there are an insane amount of upcoming events!  Coach Eric is extremely excited for the Go Ruck Selection coming up on August 20.  This is the closest thing a civilian can come

Read More >


454247673_640

If you are thinking about joining us next year for the Reebok Spartan Race I would highly suggest you sign up now! Here is a code to get $40.00 off your next race! CODE IS MEMORIAL Visit the site HERE

Read More >


11048762_10152718228661496_6951342459616096008_n

  Todays Workout: Tabata Sled Push 90/0# Added 1 Min. Rest Tabata Strict Dumb Bell Press 30/20# 1 Min. Rest Tabata Toes to Bar 1 Min. Rest Tabata Wall Ball 20/14# 10/9′ 1 Min. Rest Tabata Russian Seated Twist w/Wall

Read More >


1395964_10152715706706496_5725301870558347961_n

Let’s revisit our old gym class days! Upcoming Events:  Run for Recovery 5K/10K – 5/23/15 – This is the 2nd annual benefit run for the Alive Again Life Recovery Mission based at The Commons.  The race loops through Black Bull and

Read More >


11139402_10152733185716496_7994946165758797666_n

   Todays Workout: Handstand Walks, Free-Standing Handstands, Free-Standing HSPU then: For Time: 100 Box Jump 30/24″ 30 Hand Stand Push-ups 15 Muscle Ups Endurance WOD: Every 2 Min. for 24 Minutes: 200m Sprint And 5 Air Squats Competitor Add-on: 3

Read More >


22622_10152751454966496_720733446329859044_n

Last Weekend a handful of BCF members participated in the Spartan Sprint/Beast! I can’t tell you all how proud of everyone we are! The smiles at the end of the race were so rewarding! We are asking for you to

Read More >


19586_10152750691971496_1331554583155283214_n

You’ll get to work on your running today! Today’s Workout:  Partner WOD There are two scores for today’s workout – Time and Reps 20 Rounds for Time & Max Rep Wall Balls: Partner 1 Runs 200m – Partner 2 Completes

Read More >