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- 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)
Warm Up- Skills/Drills/Strength- OHS (form/3x3x3x3x3) WOD- For Time- Run 800m Then, 3 Rds of Row 300m 25 Ab Mat Sit Ups 10 Snatches (95/65) Then, Run 800m
Warm Up- Skills/Drills- 1 minute Double Under Drills WOD- AMRAP 12 Minutes 10 Front Squat (135/95) Over Head Walk to next cone 10 Back Squat (135/95) Over Head Walk to next cone
Skills/Drills- Bench Press (5x5x5x5) WOD- 2 rounds for time- 10 Manmaker Push Ups Sprint to end of parking lot 20 Pull Ups Sprint to end of parking lot 30 V-ups Sprint to end of the parking lot
Warm up- Skills/Drills- WOD- Obstacle Course POD: HAPPY BIRTHDAY COACH DAVE!
Warm-Up: 800m Run Skills/Drills- Clean & Jerk (1x1x1x1x1) WOD- You choose: “Fran” Or “Jackie” “FRAN” 21-15-9 Thrusters (95/65) Pull-Ups or “JACKIE” 1000m Row 50 Thrusters (45lb) 30 Pull-Ups
Warm Up- Skills/Drills/Strength- 5-4-3-2-1 WOD- 12 Minute AMRAP 3 Wall Walks 10 Russian Twisters (53/35) 15 GHD Back Extensions 20 AB Mat Sit Ups 25 Double Unders
Warm Up- Skills/Drills- 8 minute EMOM 4 Burpees 6 Wall Balls 8 Box Jumps WOD- Front Squats (5x5x3x3x3x3x1x1x1x1)