8/21 “Friday”


8/21 “Friday”

OH Lunge, Ring Support hold, Ring Row

BtN Snatch grip push press, Overhead Squats, Strict Pullup, Kipping Pullups, C2B Pullups

KB Swings (55/35), Goblet Squats

Deadlift (155/105), Front Squat (155/105)

Details for the 4th Annual End of Summer Throwdown:

I hope you all are excited for the 4th annual BCF end of summer in-house throwdown! Here are some specifics:

The gym will be open at 8am, with the first workout starting at 9am. We hope to be done with everything by NOON!

We will be having beer, food, and other shenanigans as usual post competition.Please bring something to share/eat/drink (post below if you can). Please stay for a beer and enjoy being a part of a great community of like-minded, fun fitness goers. It’s the end of summer throwdown, so we all need a good beer to take it in.

Any other questions, please let us know. See you all soon! Check the blog/fb page for more details regarding WODs, teams, etc.




  • If you are NOT A MEMBER of the Facebook group we have, but you’re a member, please email us to get added. It’s the best place to get all the latest happenings and news!
  • Coach Dan Mitchell is having informal CrossFit Endurance runs every Wednesday at 6pm! Contact Dan if you have questions! The official start of our CrossFit Endurance program will be in September. Further details will be released soon!
  • Have a picture of you before you started CrossFit with us? Please send it over! We want to start a testimonials page and we need many more of your pictures!
  • We are a community. We enjoyed the time together for that hour so why stop when it’s almost over? We should help our fellow classmate, regardless of where they are. It doesn’t have to be a huge show or rally around that person, but make it known that they know someone cares they finish strong, like you did. We are all working hard for our fitness just as hard as the next person. If you see someone still working out, let’s show them the support and what it means to be a supportive member in the community. Read more here.