Warm up: 800m row or 4ish mins of run 10 passthroughs 10 situps 10 pushups For time: 100 Alternating DB Clean and Jerks At each minute do 5 Ab Mat situps Equipment version: 1 DB 50/35/25lbs Minimal/No Equipment version: Use and ODD OBJECT in replace of DB CASH OUT: Make your favorite drink!Read More
Warm-up:10 mins at your own paceRun 1 min in place10 Lunge to Squat10 inchwork to pushups30 jumping jacks Workout:On the 4:00x 5 rounds15 Wallballs10 Back Squats5 barbell facing burpees *if you finish before 4 mins you rest with the remaining time*20 min total workout Equipment version:WB 20/14/10lbBack Squat Barbell 95/65/45lbs Minimal Equipment: Use a DB or...Read More
Boulder CrossFit – CrossFit Metcon (Time) Warm-up TABATA 1: Box or bench step-ups Passthroughs TABATA 2: Pushups Jog in place Workout: For time: Buy-in: 25 Box Jumps then 3 rounds 15 dips on a bench or box 20 DB bent over rows Cash-out: 25 Box Jumps Equipment version: 24/10/16in Box 50/35/25lb DB Minimal Equipment: Use a bench...Read More
start on the 0:00 mark 3 Rounds: 20 Jumping lungs 20 Single Arm Hang Dumbbell Snatches start on the 7:00 mark 3 rounds: 20 jumping lunges 20 Single Arm Dumbbell Power Cleans start on the 14:00 mark 3 rounds: 20 jumping lunges 20 Single Arm Dumbbell Thrusters *if you finish the 3 rounds before the...Read More
“This is my favorite place to be. It’s my daily opportunity to get on a sweat, work hard, and better myself both mentally and physically–surrounded with an awesome community of athletes and coaches. I tried several other boxes before joining almost two years ago and found BCF to be the most welcoming to athletes of...Read More
“The best gym I have belonged to. All ages and abilities are welcome and supported. The trainers are highly knowledgeable and take the time to get to know your strengths and growth opportunities and customize their work with you to ensure you grow.” -Lisa S.Read More
“This gym has some of the most knowledgeable and patient coaches I have ever encountered. Beautiful gym with wonderful people in it!!!!” -James R.Read More