at BBCF you will never be bored with your workouts.
As a community, we’ve held numerous charity events helping local families in need.
Workout of the Day (WOD) & Other News
Skills- 3 Sets of 10 push-up walk up and overs on 2 stacked 45lb plates Back Squat Tabatas 3 Rounds 75, 95, 115, 135 Guys 35, 55, 75, 95 Ladies POST: 300 Single Jumps, or Double-Under practice
Skills- Clean & Jerks (work on form) Partner Workout- For time: 2000m Row (1 rower per team) Double “Grace” (60 Clean & Jerk Reps (135/95)- 1 barbell, 1 at a time) 2000m Row
Warm Up Skills- Handstand Holds, Walks WOD- For Time: 400m Weighted Run (45/25lb plates) 25 Lateral PVC Hops w/benches 50 Ball Slams (30/25) 25 Lateral PVC Hops Run 800m
Skills- Weighted Hip Extensions w/plates. 3-4 Sets of 10. WOD- Deadlift (3x3x3x3x3x3…) work on negatives. POST- Run Loop or Row 1000m
Strength: Front Squat (Work on Pause Squats) (3x3x3x3x3) 15 Minute Partner AMRAP: *1 partner runs while the other works on the AMRAP. Keep track of total Runs, and total Rounds+Reps Run 400m 5 Goblet Squats (53/35) 10 KBS (53/35) 20 Weighted Flutter Kicks Single Ct. (53/35)
Strength- Bench Press (3x3x3x3x3) WOD: 20 Minute EMOM Odds 30 DU’s (or 45 Singles) Evens 1 Minute Plank
Skills: Burgner Warm-Up WOD: Death by…. Wall balls Burpees POD: We’d like to give a huge shout out to all of our athletes who competed this weekend at the Barbell Bash II in New Lenox! Everyone gave all they had and did an outstanding job! We are so proud of all of you!