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
SKILLS: KB Clean & Press 8x8x8 HalloWOD Partner Workout for Total Time & Max Cleans: Row 31 Calories Max Cleans (135/95) Switch Places & Repeat then… complete the following chipper, 1 partner working at a time: 10 Wall Walks 200 Heavy Jump Rope 150 Ball Slams 50 Partner Sit-Ups with Slam Balls then… Row 31 [...]
SKILLS: Pull-Ups/Muscle-Ups WOD: Back Squat 5x5x5x5x5x5 POD: Happy 15th Birthday Eva! Photo credit- Christine Bielawski
WOD: “Filthy Fifty” For time: 50 Box Jumps (24/20″) 50 Jumping Pull-Ups 50 KBS (53/35) Walking Lunge, (50 Steps) 50 Knees to Elbows 50 Push Press, (45lbs) 50 Back Ext 50 Wall Balls, (20/14) 50 Burpees 50 Double Unders (Scaled- Dirty Thirty, 30 reps of each exercise)
Skills: Handstands WOD: 21-15-9 Manmakers (45/25) GHD Sit-Ups Run 400m between each round, beginning with run.
Skills/Strength: OHS 5x5x5x3x3x3 WOD: 12 Minute AMRAP 50 Double Unders 5 Dead lifts (225/185) 10 Weighted OH Walking Lunge (45/35)
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!