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/Drills- Kettlebell Clean and Press WOD- For Time- Row 1000M 6 HSPU 8 Strict Pull Ups 10 Deadlifts (225/155) Row 500M 6 HSPU 8 Strict Pull Ups 10 Deadlifts (225/155) Row 250M 6 HSPU 8 Strict Pull Ups 10 Deadlifts (225/155)
Warm up- Skills/Drills- Burgener Warm Up Snatch Work WOD- For time: 30 thrusters (95/65) 20 GHD sit-ups 400-meter run 20 thrusters (115/85) 30 GHD sit-ups 400-meter run 10 thrusters (135/105) 40 GHD sit-ups 400-meter run
WOD- Obstacle Course Including clean ladder
Skills/Drills/Strength- Row 1000m/50 V-ups WOD- Push Press 5x5x3x3x3x1x1. Barbell/Dumbbell Curls 5x5x5x3x3x3x3x3
Skills/Drills- Dumbbell Squat Cleans WOD- FGB style workout Double-unders. KBS (70/53) Shadow Boxing. Rope Swing. Dumbbell Squat Cleans.
Skills: Double Unders WOD- 10 Rounds for time- 10 Deadlifts (135/95). 15 Push-ups POD: All of our Bare Bones teams did great, but we are especially proud of our OMS team this past weekend at our Freedom Challenge! Way to represent the “older” generation of CrossFitters! #OMS #AgeIsJustANumber #BBCF #BareBonesCrossFit #ProudCoaches
Skills/Drills- Cleans (15 minutes to find 1RM) WOD- 15 minute AMRAP: 10 pull ups. 10 OHS (95/65) 10 Weighted Dumbbell sit-ups (45/25) 10 Dips
Skills/Drills- HSPU 4×5/5×3 WOD- 4 Rounds for time: 50 Double Unders 400m Run POD: This Saturday is our 3rd Annual Freedom Challenge! If you are free, stop by and see what it’s all about! Good Luck to the following Bare Bones teams & all the other teams coming out to compete! “I Love My Box” [...]
Skills/Drills/Strength: One arm dumbbell snatch. Anniversary WOD WINNER!!! by Tom Chelman “New School” “Old School” and “CF Poker” with a twist.
Wednesday- Warm Up Skills/Drills/Strength- Strict Press 3x3x3x3x3 Anniversary WOD- By Mike Blankenship 21-15-9 Unbroken Back Squat (Bodyweight)/ Rerack=Restart Reps Ring Dips Wall Ball Sit Ups (20/14) Run Looper between each round for a total of 2 times around