Schedule changes starting June 15th!

5:30 AM Class – NEW
6:30 AM Class – NEW
10:30 Teen Class – NEW
Thursdays – 6:30 PM Class – Canceled

Questions grab a coach or Mel!

BCF Main – CrossFit

View Public Whiteboard

Main WOD

A: Metcon (Time)

Capacity test

Give 100% effort

250m row

15 Burpees

25 Full OH KB swings 70/53

15 Burpees

250m row

B: Deadlift (3 x 4 ; add 5-10#)

C: Pavel complex (Start a new cycle)

Work on your progression

Competition WOD

A: Metcon (Time)

Capacity Test

Give 100%

250m row

15 burpee

25 KB swing 70/53

15 burpee

250m row

B: DB hang snatch (4 x 1 AHAP)

1 arm at a time

C1: Close Grip Bench Press (6-4-3-2-1-6 ,super set with B2)

Bench press with grip close to or inside the smooth of the barbell.

C2: Chin Up (6-4-3-2-1-6 AHAP)

Palms facing you.


S-A: Back Squat (Back Squat 60%x5 70%x5 80%xAMRAP 60% 3 xAMRAP)

S-: Metcon (Weight)

S-B. 5 sets

Weighted Walking Lunges x 20 steps; rest 90 seconds AHAP (Heavier than last week)

S-C. 6 sets

Weighted Back Extensions x 20 reps; rest 60 seconds

*add weight


Dragon Flags x AMRAP in 5 minutes; rest 60 seconds

Categories: WOD

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