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"We love the fact that people get so stoked on the crazy workouts we do here at BCF.

Training Secrets From Sam Briggs, CF Games Winner*** Work Your Weaknesses The knee injury ruled a lot of exercises out but I found a good gymnastics coach and chose to use this time to work on my weaknesses.

Strength: N/A WOD: BCF 2 year Anniversary WOD aka “Badger” 3 rounds of 30 squat cleans (95/65), 30 pullups, 800m run.

Strength: 10 minutes to find 3RM hang snatch or hang clean(choose weakest)-then repeat 3x-rest 2 minutes between.

Strength: 1a)4X8 close-grip bench press(hands 12" apart, keep elbows tighter)-heaviest possible -rest :60 sec b) 4X4 weighted chin up-heaviest possible :rest 90 sec WOD: 5-rope climb, 5-power clean and jerk, 4/4, 3/3, 2/2, 1/1 RX: 185 / 135, L-3: 85% 1RM Clean, L-2: 75% 1RM Clean, L-1: 85 / 45 *Sub x2 STRICT pullups for rope climbs if unable to climb - no up downs today.

Want to embrace that competitive spirit? Here are 11 things your competition is doing right now.