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 For time: 10 Barbell Shoulder Lift (135/95) 20 Floor Wipers (135/95) 30 KB SDHP (53/35) 40 Hollow Rocks 50 Ball Slams 40 Hollow Rocks 30 KB SDHP (53/35) 20 Floor Wipers (135/95) 10 Shoulder Lift (135/95)
WOD AMRAP 2 minutes at each exercise for 2 Rounds with a 2 minute break in between rounds. Wall Balls (20/14) Double-Unders Pull-Ups Box Jumps (24/20) Row
Skills- KB SDHP WOD: Nancy 5 Rounds for time: 400m Run 15 OHS 95/65 POD: Congratulations to Jenn Gacek who placed 14th in the Summer Galt Games Competition! This was Jenn’s first individual competition! Great job Jenn
Warm up- Skills/Drills- WOD- Squat Clean (165/105)-1 minute 3 minute rest Squat Clean (185/125)- 1 minute 3 minute rest Squat Clean (205/145)-1 minute 3 minute rest Squat Clean (165/105)- 1 minute 3 minute rest Squat Clean (185/125)- 1 minute 3 minute rest Squat Clean (205/145)- 1 minute
Skills/Drills- Kettlebell Clean and Press (3×3-ea arm) WOD- For Time 1000m Row Then 12-9-6 Deadlifts (275/205) Bar over Burpees
Skills/Drills/Strength- Back Squats (5x5x5x5) WOD- For time: Run mile Then 10-1/1-10 GHD Hip Extensions Ring Rows POD: Our BBCF teen Eva in Beast Mode! She took 6th place this past weekend at the Galt Games in the Women’s Scaled Division. Congrats Eva!!!
Skills/Drills- Hand Stand Hold/Hand Stand Walk WOD- 15 Minute AMRAP Push Press (95/65) Ab Mat Sit Ups 1 Push Press/2 sit ups/3 Push Press/4 sit ups/5 Push Press…… POD: Congratulations to John Mansour for taking 7th place in his very first CrossFit competition at the Galt Games this past Saturday!
Warm up- Skills/Drills- Dips (5x5x5x3x3x3) WOD- 4 Rounds 50 Air Squats 10 Box Jumps (30/24) 5 Muscle Ups/10 Pull Ups-10 Dips POD: Eva hanging out with our friends from UR at this weekend’s Galt Games in Chicago.
Partner WOD Details will be posted at the box! POD: Good Luck to all of our athletes who are competing at this weekend’s Galt Games Summer Classic! Mary Jo, Eva, Zach, John, Jenn, Barb, Mike M. & Mandi!
Warm up- Skills/Drills- Hip Extensions (5x5x5x5x5) weighted if possible WOD- Cleans 3x3x3x1x1x1x1)