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- 5 minute AMRAP (10 Back Ext/10 Med Ball Cleans/10 V-ups) WOD- Cleans (5x5x5x3x3x3x1x1x1) work on form, technique building
Skills/Drills/Strength- Bench Press (5x5x5x3x3x3) WOD- “Tabata This”- Squats/DU’s/Sit Ups/Pull Ups
Wod- 30-20-10 30′s Cal row Hang cleans 115/75 DL same weight Hand release push ups V-ups 20′s Same but at 135/95 10′s. Same but at 155/115 Rx plus is Men-135/155/185 Ladies- 95/115/135
Warm up- 6 minute EMOM (5 Wall Balls/5 Push Ups/5 Med Ball Sit Ups) Skills/Drills- Medicine Ball Cleans (Coach Led) WOD- 21-15-9 Shoulder to Overhead (115/75) Ring Dips Heavy Jump Ropes
SKILLS/DRILLS/STRENGTH: Manmakers 5x5x5 WOD- 20 minute AMRAP 6 Dead Lifts (225/185) 7 Bar Facing Burpees 10 Russian Twisters (53/35) Run Stairs Twice.
Skills/Drills/Strength: Front Squat (1x1x1x1x1x1) WOD: For Time 75 Calorie Row 75 weighted sit-ups (45/25 dumbbells) 75 Push Press (75/55) 75 Back Ext. 75 Wall Balls (20/14) 10′
SKILLS/DRILLS/STRENGTH: DL: 5x5x5x5 @50% of 1RM. WOD: 4 RFT: 5 Cleans (185/135) 10 GHD Sit-Ups 20 Walking Lunge Steps 40 DU
SKILLS- KB Snatch (Alternating arms- 10x10x10, going up in weight each set.) WOD- 21-18-15-12-9-6-3 Pull Ups Box Jumps (24/20)
MONDAY- Warm up- Row 3 minutes, 1 Minute Rest. Then Bicycle 3 minutes Skills/Drills- Double Unders (Max consecutive in a min) 3 Tries- (1 min. on,1 min. rest.) WOD- 20/15/10/5 Thrusters (95/65) Turkish Sit Ups (45/26) Ring Push Ups
Skills: Work on strict Pull-ups, Weighted pull-ups & Dips. Partner WOD 10 Minute AMRAP: 1 Partner Rows 1 Partner Back Squats (95/65) (Record max reps & total meters) —REST 5 MINUTES— 10 Minute AMRAP: 1 Partner Double-Unders 1 partner Bench Press (95/65) (Record max DU’s & max BP reps)