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 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
SKILLS/DRILLS: 10 sets of 5: Barbell Shoulder Lifts and Leg Lifts. (135/95) WOD- 12 minute AMRAP 5 HSPUs 10 Wall Balls (20/14) Sprint to 1 Blue Star
Warm Up- Skills/Drills- Shoulder to Overhead (3x3x3x3x3x3) WOD- Nicole 20 Minute AMRAP (begin with run) Run 400m Max Rep Unbroken Pull Ups (Record # of pull ups each round) POD: Congratulations to team Bare Bones on their 5th place finish at this weekend’s Fall Brawl Team Rx Competition at Fit Bodies CrossFit!!
WOD: Partner WOD 15 Minute AMRAP 10 Hang Cleans (95/65) 10 Front Rack Walking Lunge (95/65) Run 150m, Bike 1 minute or Row 150m. Details will be posted at the box.
Skills/Drills/Strength: Vigilance WOD- 9/11 Remembrance WOD For Time: 2001m Row Then 9 Rounds of 11 reps of Burpees Weighted Sit Ups (45/25) Dumbbells or Plates
Skills/Drills/Strength- 1 Minute Double Unders x 3 rounds WOD- Front Squats
Warm-Up Skills/Drills: WOD- Run 800m 20 Shoulder to Overhead \ 30 Dead Lifts (135/95) 40 Roll Outs / Run 800m
Monday- Warm Up- Skills/Drills- Looper For Time WOD- 5 Rounds for Time 12 GHD Sit Ups 8 Power Cleans (135/95) Scale up/down as needed 4 Muscle Ups or 8 Pull ups/Dips