at BBCF you will never be bored with your workouts. Our programming is constantly varied.
We offer Discounts for the Military, Police, Firefighters, Seniors, Students, Teachers and Nurses.
Workout of the Day (WOD) & Other News
Warm-Up: Skills: Hang Cleans/Thrusters (get bars set up for WOD) WOD: For time: 50 Thrusters (75/55) -Every 10 Reps do 5 Burpees 50 Hang Cleans (75/55) -Every 10 Reps do 5 Pull-Ups (Rx+ Strict PU’s)
Warm-Up WOD: For time & reps- Buy in: Bench Press Max Reps (135/75) 3 Rounds of: Run Stairs X2 Row 500m 20 Burpees Cash Out: Bench Press Max Reps (135/75)
WOD: “Bare Bones’ Old School” 2 Rounds for time of: 15 Reps Toes to Bar 15 Reps V-Ups 15 Reps of Hollow Rocks 15 Good Mornings (45lb) 15 Slam Balls (30/25) 15 Reps of GHD Sit-Ups 15 Reps of Weighted AbMat Sit Ups w/dumbbell (25/15lb) 15 Reps Shoulder Lifts (95/65) 15 Reps Barbell Leg Lifts [...]
Skills: Dead Hangs Partner WOD: 1 Partner at a time 21/18/15/12/9/6/3 Row-Calories Shoulder to Overhead (95/65) Front Squat (95/65)
Skills: Manmakers 2 Sets of 5 (45/25) WOD: Deadlift 1-10, 1-20, 1-30 (Score is total weight) POD: A beautiful wedding it was! Congrats to our 5:30am class on winning this week’s “freaky friday’s photo of the day! In honor of Rob’s wedding, they decided to pose a wedding of their own!
Warm Up- Skills/Drills- OHS (3x3x3x3x3) WOD- Helen 3 Rounds for Time 400m Run 21 KBS (53/35) 12 Pull Ups
Skills/Drills- Strict Press WOD- 2 Rounds 200m Walking Lunge (pkg lot) 10 HSPU (or 5 Wall Walks)
Skills/Drills/Strength- Dips/Weighted Dips WOD- Partner WOD- 2 rounds of the following: Partner 1-DeadLift Hold (135/95) / Partner 2-Row for Cal then switch Partner 1-Front Rack Hold (115/75) / Partner 2-Heavy Ropes then switch Partner 1-Overhead Hold (95/55) / Partner 2-GHD Back Ext then switch
Warm Up- Skills/Drills- Double Unders WOD- Front Squats (8x8x5x5x3x3x1x1x1…) POD: Illustration by Eddy Tamayo
Warm Up- Skills/Drills- Pull Ups WOD- 5 RFT 10 Shoot Thrus 15 Weighted Sit Ups (45/25) 20 Jump and Touches 30 Sec Plank POD: The winner of week two “freaky Fridays” goes to…. Our 5:30pm class! Love the creativity!