Today's Workout

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Josh loves burpees Today’s Workout: AMRAP in 12 minutes 5 Burpees 10 Handstand Shoulder Taps 20 Lateral Jumps

  Todays Workout: Max Effort Press and Push Press then: 5 Rounds for time of: 7 Power Cleans 135/85# 9 Box Jumps 24/20″ Join us, Brittney M and Brittney S tomorrow night at BCF West at 7pm !!!

  Todays WOD: Griff: For time: Run 800 meters Run 400 meters backwards Run 800 meters Run 400 meters backwards


That’s right! As I always say “friends that train together stay together” “HAWKS” 1000m Row 50 Deadlifts 225#/155# 50 Thrusters 95#/65# 50 Box Jumps 24”/20” 50 Burpees 50/side OH Walking lunges 45#/25# 100 Double Unders *Split between you and a

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Matt Conner was last years winner! Who thinks they can beat these two?! It will be tough! Join us on Halloween, Friday October 31st for a costume contest! Come to class dressed up and be entered to win 50% off

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KD 12

  Todays Workout: Snatch Work COMPLEX 1 pull 1 power 1 OHS Go through 10x then: As many snatches as possible in 5 min 115#/75#   JOIN US! Friday at 6pm at WEST for a FREE Competitor WOD! NO 530

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Join members Brittney Martello and Brittany S for an Advocare tasting! When? Tuesday October 21st at 7pm! Todays Workout: Back Squat (NOT GOING FOR PR) 2-2-2 96%-98%-100% then: 7 rounds for time: 10 KBS  53#/35# 10 Pistols (5/leg) JOIN US!

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Bridget  Wilkinson!! If you haven’t met this lovely lady you are missing out! Bridget joined the gym on December 20th 2010, she is one of our oldest standing members here at BCF! Never in all my days of coaching, have

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    Hailey Deadlifting 305#!!! Todays Workout: Press:                                                          PP: 1×5@70%                                                 1×5@65% 1×5@80%                                                 1×4@75% 1×2@85%                                                 1×4@80% 1×3@90%                                                 1×4@85% 1×1@100% then: 21-15-9 Deadlifts 205#/155# Ring dips Sit ups


Todays WOD: Angie! For time: 100 Pull-ups 100 Push-ups 100 Sit-ups 100 Air Squats


Zach has a great front rack position! Do you? Your elbows should be high and the bar should be resting on a “shelf” created by your deltoid muscle. This is somewhat of an uncomfortable position for most beginners. Although the

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  Great job Dr. Kim! Remember you can always use plates to make your box a perfect height for your workout! Today’s Workout: FGB Style (3 rounds,1 min at each) Box jump 24”/20” RST 45#/25# Ball slams 30#/20# Burpees Shuttle

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  Yes, yoga is good for my snatch… and my clean & jerk, and my OH squat, and my press, and my pull ups… the list goes on and on! Yoga and CrossFit, in fact, compliment each other perfectly. And,

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