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
WOD: STRENGTH DAY
Skills/Drills/Strength: Snatch Grip Dead lift. WOD: Partner WOD Includes Run, KBS, Heavy Rope, Flutter Kicks, etc…
“Barbara” A-Rx: Five rounds of: 20 Pull-ups 30 Push-ups 40 Sit-ups 50 Squats Rest precisely three minutes between each round. B-Rx: Three rounds of: 20 Pull-ups 30 Push-ups 40 Sit-ups 50 Squats Rest precisely three minutes between each round. SCORE IS TOTAL TIME OF ALL ROUNDS INCLUDING REST. POD: We are super proud of these [...]
Skills: Power Cleans (3x3x3x1x1x1) WOD: Row 1000m 200 Single Jumps 20 V-ups Row 500m 150 Single Jumps 15 V-ups Row 250m 100 Single Jumps 10 V-ups
Skills/Drills- Weighted Dips WOD- 4 Rounds for Time 10 Dead Lifts (185/135) 15 Box Jumps (24/20) 20 Wall Balls (20/14)
Congratulations to Sonia and Jacque who recently welcomed their 1st child, Jacque Benicio on March 26th 7.3 lbs & 21 inches! The proud parents and baby are doing well! We can’t wait to meet him
WOD- 12 Minute AMRAP 3 Thrusters (95/65) 20 Double Unders 6 Thrusters (95/65) 20 Double Unders 9 Thrusters (95/65) 20 Double Unders 12 Thrusters (95/65) 20 Double Unders Etc.. image courtesy of Women of CrossFit= Strong
Skills/Drills- WOD- Tabatas V-Ups Slam Balls (30/25) KBS (53/35) Ring Push Ups.
Skills/Drills/Strength- “Annie” WOD- “Elizabeth” For Time 21-15-9 Cleans (135/95) Ring Dips
Skills/Drills- 5-4-3-2-1 WOD- Push Press (3x3x3x3x1x1x1x1) Bench Press (10x8x5x5x3x3)