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/Strength: One arm dumbbell snatch. Anniversary WOD WINNER!!! by Tom Chelman “New School” “Old School” and “CF Poker” with a twist.
Wednesday- Warm Up Skills/Drills/Strength- Strict Press 3x3x3x3x3 Anniversary WOD- By Mike Blankenship 21-15-9 Unbroken Back Squat (Bodyweight)/ Rerack=Restart Reps Ring Dips Wall Ball Sit Ups (20/14) Run Looper between each round for a total of 2 times around
Skills/Drills- Strict Pull Ups/weighted Pull ups WOD- EMOM 15 minutes Sprint 100m/10 Ab Mat Sit Ups
Monday- Skills/Drills- Front Squats 5x5x3x3x3x1x1x1 Anniversary WOD- By John Mansour For Time: 40 Wall Balls (20/14) 100m Run with Med Ball 30 Wall Balls 200m Run with Med Ball 20 Wall Balls 400m Run with Med Ball 10 Wall Balls 800m Run with Med Ball Every time ball is dropped….5 Burpeees
Choose your hero WOD… We will have the option to do “Murph” of the following partner WOD, “31 Heroes”. We will have a couple variations of this workout. Please be prepared to stretch and warm-up on your own as soon as you arrive. “31 Heroes” AMRAP 31 minutes (As Many Reps As Possible) 8 Thrusters [...]
Skills/Drills- Bench Press (8x8x8x5x5x5) WOD- 21-15-9 T2B Ring Dips Deadlift (185/135) (Start with 400m Run, then Run 400m between each round. -1200m total)
WOD- AMRAP 20 Minutes 5 Bar Over Burpees 7 Hang Power Snatch (95/65) 9 Floor Wipers (95/65)
WOD- For Time 20 HSPU 30 Pull Ups 400m Farmers Carry (53/35) 30 Pull Ups 20 HSPU
Skills/Drills/Strength: SDHP (3x3x3x3x3) WOD: 4 Rounds for time: 10 Front Squats (135/95) 10 GHD Sit-Ups 50 Double-Unders
Skills/Drills- Shoulder to Overhead (5x3x3x1x1x1…) WOD- Partner WOD (15 Minute Time Cap) 1000M Row (both partners same time) Then AMRAP 10 GHD Back Extensions (1 partner at a time) 10 Ring Rows (1 partner at a time) 6 HSPU/3 Wall Walks (1 partner at a time)