"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.

Friday, October 31st- Happy Halloween!!



HAPPY HALLOWEEN BCF!!!


Strength



Ring Ball Ups 4 x 3 (Super Controlled)
or
Controlled Knee to Chest 4 x 8

Superset with

GHD Back Ext 4 x 12
or
Barbell Good Mornings 4 x12


WOD


4 Rounds:

30 sec max jump squat (back rack) (45/35)
30 sec max lunges (front rack) (45/35)
Run 100m
Rest 2 min.