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- Skills/Drills- OHS (3x3x3x3x3) WOD- Helen 3 Rounds for Time 400m Run 21 KBS (53/35) 12 Pull Ups
Skills/Drills- Strict Press WOD- 2 Rounds 200m Walking Lunge (pkg lot) 10 HSPU (or 5 Wall Walks)
Skills/Drills/Strength- Dips/Weighted Dips WOD- Partner WOD- 2 rounds of the following: Partner 1-DeadLift Hold (135/95) / Partner 2-Row for Cal then switch Partner 1-Front Rack Hold (115/75) / Partner 2-Heavy Ropes then switch Partner 1-Overhead Hold (95/55) / Partner 2-GHD Back Ext then switch
Warm Up- Skills/Drills- Double Unders WOD- Front Squats (8x8x5x5x3x3x1x1x1…) POD: Illustration by Eddy Tamayo
Warm Up- Skills/Drills- Pull Ups WOD- 5 RFT 10 Shoot Thrus 15 Weighted Sit Ups (45/25) 20 Jump and Touches 30 Sec Plank POD: The winner of week two “freaky Fridays” goes to…. Our 5:30pm class! Love the creativity!
Warm Up- Skills/Drills- strikes WOD- Domestic Disturbance “Randy” 75 Power Snatch (75/55) 3 Minutes heavy bag strikes “Annie” 50-40-30-20-10 Double Unders Sit-Ups Then Run to Stop Sign and back.
Warm-Up Skills/Drills/Strength: Snatch-work form. WOD: 4 Rounds for time: 400m Run 15 Ring Dips 250m Row 10 DL (135/185)
Warm Up- Skills/Drills/Strength- Cleans (5x5x3x3x1x1x1) WOD- “Karen” For Time: 150 Wall Balls (20/14lb, 10′/9′)
Warm-Up Skills/Drills- Double Unders (30 sec on/ 30 sec off x 4 Rounds) WOD- 4 RFT 800m Run 25 Burpees
Warm Up- Skills/Drills- Push Jerks (3x3x3x3x3) WOD- 20 Minute AMRAP: EMOM 10 Ab Mat Sit Ups/WOD starts with sit ups Run stairs 1 time 5 HSPU or Box elevated push ups 8 Pull ups 10 GHD back extensions POD: Last week we kicked off our October “freaky fridays” where every Friday each class competes with [...]