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- 2 Rounds for time: 500m Row, 2 Min. Plank Skills- Warm up with back squats WOD- Connecticut Strong Total Reps of Back Squat-Body Weight. 3 Rounds- Rest 10 minutes between- Do your max amount of reps without stopping each round and add up the total POD: Congratulations to Eddy Tamayo on his 1st [...]
Skills/Drills/Strength- C2B Pull-Ups or Strict Pull-Ups (5x5x5x5x5) WOD: Indoor Obstacle Course W/Clean Ladder
Skills/Drills- Heavy Thrusters (5x5x3x3x3) WOD- AMRAP 17 minutes 5 Front Squats (135/95) 7 Pull-ups 9 V-Ups 1 Rope Climb
Skills/Drills- Turkish Sit Ups (10x10x10x10) -5 each arm) WOD- CrossFit Games Workout 11.2 15 MIN AMRAP: 9 Deadlifts (155/100) 12 Hand Release Push-ups 15 Box jumps (24/20″) MASTERS WEIGHT (Age 55+) (145/90)
Skills/Drills- Cleans (3x3x3x2x2x2) WOD- “CrossFit Poker” 20 Minute AMRAP -for Reps. Hearts- Row for Calories Spades- Russian Twisters (53/35) Diamonds- Wall Balls (20/14) Clubs- Ring Rows Joker- Run Stairs 1x plus Rope Climb x2
WOD- Four 5-minute quarters for max reps in teams of three of: 3 Box Jump Overs 6 Goblet Squats (53/35) 9 Kettlebell Swings (53/35) Rest 3 minutes between quarters. Only one team member may be working at any one time, and that team member must cycle through all three exercises before the next teammate may [...]
Skills/Drills/Strength- Close Grip Bench Press (5x5x5x5x5) WOD- For Time: 10/9/8/7/6/5/4/3/2/1 GHD Sit Ups (Scaled- Weighted Ab Mat Sit Ups 45/25) Heavy Jump Rope then…. 1/2/3/4/5/6/7/8/9/10 Pull Ups (Scaled- Band Assisted/ Jumping Pull Ups) 10M Sprints
Skills/Drills- OHS WOD- 21-15-9 Reps of: DEADLIFTS 225/155 OVERHEAD SQUATS 135/95 (Scale as needed) POD: IT’S A BOY! Congratulations to our friends Mando & Franny on the arrival of their son, Nathaniel! We are so happy for you guys!!!!
Skills/Drills-Back Squat (3x3x3x3x3) WOD- For Time 10 Pistols 10 Toes to Bar 20 Burpees 20 Ring Rows 30 Jump and Touch 30 Second L-Sit 40 Hand Release Push Ups 40 Double Unders 50 Sit Ups 50 Squats Go up the ladder and then back down. (Squats are only done once)
SKILLS: Hand Stands/HSPU/HS Walks WOD- 50 Burpee Wall Balls (20/14) 10′ Target 10 Front Rack Walking Lunges (115/75) every 10 Burpee Wall Ball Reps