Skill: Kipping/Butterfly Pull-ups (spend 10-15 mins on progressions) WOD: 21-15-9 Thrusters, 95# / 65#/55# Pull-ups *10 MIN HARD CAP *stimulus is a sprint. *Scale accordinglyRead More
Strength: Hang Power Cleans 5×3 (moderate load) ideally 75% of 1rm Power Clean WOD: FIVE 3 MIN AMRAPS: 12 Single Arm 1 DB Box Step Ups (50/35/25) (24/20/16) 6 Burpees Max Hang Power Cleans with time remaining (135/95/65) *Rest 1 Minute Between Rounds * After completing the first two stations, athletes will go for hang...Read More
WOD: For Time: 50-40-30-20-10: Calorie Row After Each Round: 10 Deadlifts (185/135) 40 Double Unders OR 60 singles *25 min time cap *Cashout time permitting- coach choiceRead More
Hi Everyone, Please take some time to read our news for the month! CrossFit Open 2021 Team Champs: And just like that, our 2021 Open is done. It was a super fun 3 weeks of friendly competition between all 6 teams. Congrats to everyone for showing up, giving it their all, and having fun. We also wanted to...Read More
Strength: Hang Power Snatch 5×3 (moderate load) ideally 75% of 1rm Snatch WOD: 13 MIN AMRAP 13 Hang Power Snatches (75/55/45) 200m Run (count run as 1 rep) 13 Toes to BarRead More
For the past few years, we have allowed dogs inside our gym and have been pretty lax on the rules. It’s finally time we are all on the same page about what our official policy is here at BCF regarding dogs. 1: Is Boulder CrossFit dog friendly? Yes, absolutely, we love dogs! I have a...Read More
Strength: 10 MIN EMOM 1 power cleans ALL performed at 80% of 1rm WOD: For Time: 30 Lateral Barbell Burpees 30 Power Cleans (165/110/95) 30 Lateral Barbell BurpeesRead More
WOD: For Time: Cash In: 800m Run 80 Wallballs 20/14/10 60 KB Swings 53/35/26 40 Thrusters (95/65/55) 20 Box Jumps (24/20/10) Cash Out: 800M run *30 min time capRead More
Brains face after crushing 21.3! Phew. We did it! We’re all done with the 2021 CrossFit Open. Whether it was your first time competing or your tenth, I’m sure we all found something to celebrate. Our in-house competition was super fun. We ended up having a total of 42 members participate each donating $15. That...Read More
