Blog

"In the cross fit world, you can go from feeling down on yourself and completely tapped out to seeing the very best in this special community, of which you are just as important a part as the guy who can dead lift 500 lbs or the girl who can finish Annie in less than 5 minutes.

Strength: 12 minutes to work to a heavy single Hi-Hang Clean & Push Jerk.

Strength: 12 minutes to work to a heavy Hi-Hang Snatch.

"One of the amazing things about what we do at BCF is hold everyone responsible for what they do.

1RM of 2 clean pulls + 1 clean & jerk.

Whhhhat?? There is a correct way to do burpees, and they actually have a purpose?? Strength: Back Squat 1x5 @70, 1x5 @80, 1x2 @85, 1x3 @90, 1x1 @100 WOD: “Fight Gone Bad” Three rounds of: Wall-ball, 20 pound ball, 10 ft target (Reps) Sumo deadlift high-pull, 75 pounds (Reps) Box Jump, 20" box (Reps) Push-press, 75 pounds (Reps) Row (Calories) In this workout you move from each of five stations after a minute.