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- Rope Climbs WOD- For Time- 100 Double Unders 30 Weighted Sit Ups (Plates-45/25) 20 Power Cleans (155/115) 10 Bar Muscle Ups (scaled-10 Pull Ups) 20 Power Cleans (155/115) 30 Weighted Sit-Ups (Plates-45/25) 100 Double Unders
Skills/Drills- Double Unders WOD- 15 Minute AMRAP Run Stairs 5 Squat Cleans (135/95) 5 HSPU
WOD- 12-9-6 reps of- Dead Lift (315/245) Box Jump (30/24) Muscle Ups or 20-15-10 Pull ups and Dips
Skills/Drills/Strength- Squat Cleans (3x3x3x3x1x1x1x1) WOD- AMRAP 12 Minutes 10 Push Press (115/85) 20 Heavy Jump Rope 10 Bent Over Barbell Rows (95/65)
Skills/Drills- Weighted Pull Ups/Dips WOD- For time: Run 400m 15 KTEs 15 GHD Hip/Back Extensions Run 400m 15 KTEs 15 GHD Hip/Back Extensions Run 400m 15 KTEs 15 GHD Hip/Back Extensions Run 400m
Skills/Drills- Snatch Grip Deadlift (3x3x3x3x3x3) WOD- 21-18-15-12-9-6-3 rep rounds of Ring Push Ups Double Unders Wall Balls (20/14) Russian Twisters (53/35)
Today we are throwing it back to 2012 with our Thanksgiving day after feast! The reps are based on a 4 person team. Join us and get ready to burn off some of those Thanksgiving Day calories! ~catered by Dave Jones!
WOD- Bench Press 10x8x8x5x5x3x3x3 “Rowling League Every Hour”
Skills: Push Jerk (3x3x3x3x3) WOD- For time: 500m Row then… 4 Rounds of 10 Back Squats (135/95) 10 Floor Wipers (135/95) 25 Box Jumps (24/20) then… Row 500m
Skills HSPU/Handstand Holds WOD- 18 Minute AMRAP 5 Strict Pull-Ups 10 Deadlifts (185/135) 15 Weighted Sit-Ups (45/25) POD: Bryan & Eddy Tamayo participated in Yorkville’s Chili Chase 5K this weekend…