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- Front Squats (3x3x3x2x2x2x1x1x1) WOD- 4 Rounds for time: 5 Shoot Thrus 5 Rope Climbs 5 OHS (95/65) Scale up if needed. 500m Sprint (to Mill St and back)
WOD: “Grace and Annie go to Connecticut” For Time: “Grace” 30 Clean & Jerks (135/95) “Annie” 50-40-30-20-10 Double Unders Sit-Ups “Connecticut Strong” (1 Round) Bodyweight Back Squat Max Reps in 1 Set Unbroken. POD: Randy and his son enjoying some time on the Looper today!
Warm up- Skills/Drills- Bent over rows WOD- Minute Hell Sprint 1 Min on-50 sec off 1 Min on-40 sec off 1 Min on-30 sec off 1 Min on-20 sec off 1 Min on-10 sec off Go up again AMRAP in parking lot
Warm-Up Skills/Drills/Strength: Bench Press- 5x5x5x3x3x3 WOD: 18 Minute AMRAP 10 Push Press (115/85) 10 Goblet Squats (53/35) 10 Box Step-Ups (24/20″) 10 TTB
Warm Up Skills/Drills/Strength- Snatch Grip Dead Lift Bear Complex WOD- 8 Rounds 8 Ring Push Ups 8 Power Cleans (135/95) Run to end of Parking Lot and back
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.