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/Strength: Snatch-work form. WOD: 4 Rounds for time: 400m Run 15 Ring Dips 250m Row 10 DL (135/185)
Warm Up- Skills/Drills/Strength- Cleans (5x5x3x3x1x1x1) WOD- “Karen” For Time: 150 Wall Balls (20/14lb, 10′/9′)
Warm-Up Skills/Drills- Double Unders (30 sec on/ 30 sec off x 4 Rounds) WOD- 4 RFT 800m Run 25 Burpees
Warm Up- Skills/Drills- Push Jerks (3x3x3x3x3) WOD- 20 Minute AMRAP: EMOM 10 Ab Mat Sit Ups/WOD starts with sit ups Run stairs 1 time 5 HSPU or Box elevated push ups 8 Pull ups 10 GHD back extensions POD: Last week we kicked off our October “freaky fridays” where every Friday each class competes with [...]
Warm Up- Skills/Drills- Snatch WOD- Partner 24 Minute EMOM 200m Row 6 Back Squats (135/95) Scale up if desired.
Warm Up- Skills/Drills- Turkish Sit-Ups WOD- 5 Rounds for Time 10 Bench Press (155/105) 10 Turkish Sit Ups (53/35) 10 KBS (53/35) 7 Pull Ups
Warm Up- Skills/Drills/Strength- OHS WOD- 15 Minute AMRAP Bear Complex (135/95)-scale as needed Then Run to stop sign and back
Warm Up- Skills/Drills- Weighted GHD Sit-Ups WOD- Christine 3 Rounds for time 500m Row 12 Body weight Dead Lift 21 Box Jumps (24/20) Post WOD: 800m Run
Warm Up- Skills/Drills- Turkish Get Ups WOD- Air Force For Time—(95/65) 20 Thrusters 20 Sumo Deadlift High Pulls 20 Push Jerks 20 OHS 20 Front Squats 4 Burpees at the beginning of each minute WOD starts with Burpees 20 minute time cap POD: Congratulations to Marisa and Ashleigh for completing their first triathlon today! We’re [...]
Warm-Up- Skills/Drills/Strength- WOD- 18 Minute EMOM 12 Sand Bag Walking Lunges 20 Ball Slams 45 Sec Plank