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- WOD- Obstacle Course POD: HAPPY BIRTHDAY COACH DAVE!
Warm-Up: 800m Run Skills/Drills- Clean & Jerk (1x1x1x1x1) WOD- You choose: “Fran” Or “Jackie” “FRAN” 21-15-9 Thrusters (95/65) Pull-Ups or “JACKIE” 1000m Row 50 Thrusters (45lb) 30 Pull-Ups
Warm Up- Skills/Drills/Strength- 5-4-3-2-1 WOD- 12 Minute AMRAP 3 Wall Walks 10 Russian Twisters (53/35) 15 GHD Back Extensions 20 AB Mat Sit Ups 25 Double Unders
Warm Up- Skills/Drills- 8 minute EMOM 4 Burpees 6 Wall Balls 8 Box Jumps WOD- Front Squats (5x5x3x3x3x3x1x1x1x1)
Monday- Warm up- Skills/Drills- Deadlift (5x5x5x5) working up in weight Dumbbell Snatch–form WOD- 15-12-9-6-3 Reps Deadlift (275/185) Heavy Jump Rope Toes to Bar 1-armed Dumbbell Snatch (45/25)—Scale up or down if needed. POD: Congratulations to Erin & Taves on their Wedding this weekend! We wish them the very best as they begin their lives together as [...]
WOD- For Time and Rounds- Partner “Cindy” 20 Minute AMRAP 5 Pull-Ups 10 Push-Ups 15 Squats Followed by 1 mile run (both Partners)
Skills/Drills/Strength- Bear Complex WOD- 8 minute AMRAP 20 Double Unders 10 Box Jumps (24/20) 5 HSPU 2 minute rest 8 Minute EMOM Bear Complex (135/95) 1 rep at top of the minute Burpees for the rest of each minute Score is total burpees and weight used.
WOD: Team WOD 4 Minute AMRAPS at each exercise with a minute rest in between. Row (for calories) KB Farmer Carry Tire Flips Sled Push
Warm Up- Skills/Drills- Front Squats (3x3x3x2x2x2x1x1x1) WOD- 4 Rounds for time: 5 Shoot Thrus 5 Rope Climbs 5 OHS (95/65) Scale up if needed. 500m Sprint (to Mill St and back)
WOD: “Grace and Annie go to Connecticut” For Time: “Grace” 30 Clean & Jerks (135/95) “Annie” 50-40-30-20-10 Double Unders Sit-Ups “Connecticut Strong” (1 Round) Bodyweight Back Squat Max Reps in 1 Set Unbroken. POD: Randy and his son enjoying some time on the Looper today!