9/19 WOD: “Randy”
Strength: 15 minutes to Practice and work up to heavy 3 Position Snatch. WOD: “Randy” 75 power snatches for time. RX: 75/55 Scaled: 45/30 Randy... Read More
9/7 WOD: “Gator” – Coach Tyler’s 500m OH walking lunge.
When we hit 500 likes, I said I would do this. Done. Thanks to all of you who “like” our page. We hope you enjoy... Read More
8/27 WOD: “Diane”
No excuses! This guy gets it done every day…we can too. Skill: Snatch balance/snatch drop Strength: Dead-lifts – Find new 1RM WOD: “Diane” 21-15-9 of dead-lifts... Read More
8/10 WOD: “GI Jane”
Remember that the BCF Social WOD is going on tomorrow from 4-6pm with food/drinks after at Cafe One24! This week’s programming brought to you by... Read More
8/8 WOD: “Jackie”
WANT TO COMPETE? We have a crew of people going to the 2nd Annaul Fittest Farmhand Challenge. Details here: THIS SATURDAY!!! BCF Social WOD: Rock... Read More
8/4 WOD: “31 Heroes”
Oly Class: 1) 5X2 Hang Snatch (full stall, above knee, full squat) – heaviest possible, rest as needed 2a) 5X5 OHS AFAP @ 100% of... Read More
8/1 WOD: 1-year Anniversary WOD! “Badger”
Thank you to everyone who has come through our doors over the past year. Today marked our 1-year anniversary of being open, serving you with... Read More
7/20 WOD: “Filthy 50”
Strength: Box Squat WOD: “Filthy 50” 50 Box jump, 24 inch box 50 Jumping pull-ups 50 Kettlebell swings, 1 pood Walking Lunge, 50 steps 50... Read More
7/6 WOD: “Fran”
I not only use all the brains that I have, but all that I can borrow. –Woodrow Wilson Strength: Elevated Dead-lifts – Sets of 3... Read More
7/4 WOD: Happy 4th of July!
Happy 4th of July! Two local heroes we honored today, Daren Hidalgo from Waukesha, and Greg Rahoi from Brookfield. Thanks to everyone who showed up to honor... Read More