"A Community that SWEATS Together, STAYS Together."

We want to provide a safe, encouraging, and positive environment for adults, kids, and athletes of all ages to learn, improve, and reach their health and fitness goals. Most importantly we want to be a place that people leave healthier and happier than when they walked in.

Monday May 12, 2014

Please help us help you...When you participate in sports, bumps, bruises, and occasional injuries are part of the game. For these minor aches and pains icing is one of the most effective methods prescribed to athletes. Icing can also play a role in injury prevention. Now, make no mistake about it CrossFit is a sport and once in a while you are going to need to ice. We all say we will ice when we get home, but too often life often gets in the way of our good intentions, which is why we have decided to turn our focus towards purchasing an ice machine for the box. This way you can grab a bag on your way out the door and by the time you get home you will have already done a world of good for your body. Eventually we hope to purchase some soaking tubs like these ones in case you are feeling frisky:)

Ice machines are unfortunately not a $100 purchase at your local Wal-Mart but our hope is that as a community we can make it happen. After doing some research, it appears that an ice machine for what we will need runs between $1000 and $1200, which is just not in the BCF budget. Luckily for us we have a great CrossFit community and we are a big believer in many hands making for light work. We will be placing a jar out at the box and we are hoping that members can help donate towards helping us secure an ice machine for everyone to utilize. If you have any ideas or questions about acquiring an ice machine for our community, please let us know. Hopefully soon, we can all start taking advantage of this very simple but effective treatment.


3 @ 50% of 1 RM
3 @ 60%
3 @ 70%
3 x 2 @ 80%


2,000m Row
40 Box Jump
15 Deadlifts

Male - Rx
C-315, 24"/20"
S-255, 24"/20"
A-185, 20"/16"

Female - Rx
C-225, 24"/20"
S-178, 24"/20"
A-128, 20"/16"