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- Wall Walks WOD- For Total Time and Total Distance on Row (use rower’s timer) 100 Heavy Jump Ropes 75 Ball Slams (30/25) 50 Box Jumps (24/20) 25 Dead Lifts (185/135) Then 5 minute row for distance (read off the rower’s display)
OPEN GYM 2-4PM!
We would like to congratulate Jason and Katie Lay on the arrival of their baby girl, Margaret Millan “Maggie” Lay who was born on Monday at 7:09pm. 8 lbs 4 oz, 21 inches long. We’re so happy for you guys and can’t wait to meet her!
WOD: Today we are doing “Madi” in honor of a local 10 year old CrossFitter who is currently battling cancer. If you would like to donate, we will be taking donations at the box or you may click this following link: https://fundly.com/madi-beetham-s-victory-fund?ft_src=fbshare “Madi” 10 min AMRAP 6 Pull-Ups 12 Box Jumps (24/20) 3 Burpees 21 KBS [...]
Skills/Drills- Pull Up Progressions WOD- All for Time- 100 Air Squats Then 3 Rounds 10 Shoot Thrus 50 Double Unders (150 Singles) Then 100 Air Squats. Way to go on all the Dead lift PR’s today! HUGE PR’s for some! Also, Congrats to Tom Cerven on getting his first Muscle-Up today!
Skills/Drills- 5 Minute AMRAP- 10 V-Ups/10 KBS (53/35)/10 Sprints. WOD- Dead Lift (3x3x3x3x3x3)
SKILLS/DRILLS/STRENGTH: Back Squat (60% 5x5x5x5) WOD… 15 Min AMRAP: 100 Double-Under buy in then… 5 Wall Balls (20/14) 10 Ring Rows 15 Sit-Ups.
Skills/Drills- Bench Press (5x5x3x3x3x1x1) WOD- Three rounds for time of- 10 Squat cleans (135/95) 20 Box jump (24/20)
We still have a few spots available! If you are interested in the two day Concealed Carry Course (at a discounted price) with Coach Dave and Rich this weekend the 22nd-23rd, please contact Coach Dave (630) 816-0570 for more info.
WOD- For Time: 21/18/15/12/9/6/3 Row Calories Push Press (75/55) TTB