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/Drills- Weighted GHD Sit-Ups WOD- Christine 3 Rounds for time 500m Row 12 Body weight Dead Lift 21 Box Jumps (24/20) Post WOD: 800m Run
Warm Up- Skills/Drills- Turkish Get Ups WOD- Air Force For Time—(95/65) 20 Thrusters 20 Sumo Deadlift High Pulls 20 Push Jerks 20 OHS 20 Front Squats 4 Burpees at the beginning of each minute WOD starts with Burpees 20 minute time cap POD: Congratulations to Marisa and Ashleigh for completing their first triathlon today! We’re [...]
Warm-Up- Skills/Drills/Strength- WOD- 18 Minute EMOM 12 Sand Bag Walking Lunges 20 Ball Slams 45 Sec Plank
Warm Up- Skills/Drills- WOD- 15 Minute AMRAP Partner WOD Each Round Consists of: 1 Partner Runs Pkg Lot while the other does Wall Balls (20/14) Switch & Repeat 1 Partner Runs Pkg Lot while the other does KB Snatch (53/35) Switch & Repeat 1 Parter Runs Pkg Lot while the other does Heavy Jump Rope [...]
Wednesday- Warm Up- Skills/Drills/Strength- Pull Up/Muscle Up Progressions-20 minutes WOD- Poker KTEs/Burpees/Ring Dips/Cal Row Joker=Stairs x 1 Post WOD-
Warm Up- Skills/Drills- WOD- 20 minute AMRAP 5 HSPU (or 3 Wall Walks) 10 Strict Pull Ups 15 Box Jump over Clean Ladder
Warm Up- Skills/Drills- KB Snatch 3 sets of 5 each arm WOD- Team Wod (3 people) Farmer Carry (53/35)/45# Sandbag/ 45/25# plate—Run Looper Then 60 Squats 50 Double Unders/150 Singles 40 V-Ups 30 Mountain Climbers (2 ct) 20 Ring Rows 10 Shoot Thrus Run Looper
Warm Up- Skills/Drills- Weighted Toes to Bar WOD- For Time 60 Cal Row 50 AM Sit Ups 40 Mountain Climbers (2ct) 30 KBS (70/53) 20 OH Walking Lunges (45/35) 10 Rope Climbs
Skills/Drills: Man Makers: 3 sets of 5 (45/25) WOD- For Time: 800m Run 75 Double Unders (150 singles) 30 Step Ups (24/20) 50 Double Unders 20 Step Ups 25 Double Unders 10 Step Ups 800m Run
Warm Up- Skills/Drills/Strength- WOD- Dead Lift