"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.

Tuesday, April 7th

Athlete of the Day: Karissa Banister
Age: 32
When did you begin CrossFit? April 2014
What class time do you typically attend? I prefer the night because they are a fun bunch.

What is your favorite movement? Deadlifts & HSPU's
What is your favorite lady or hero WOD? Helen
What movement do you dread? Everyone knows I suck at Double Unders
What is your dreaded lady or hero WOD? Karen (Yuck)
What is your most recent CrossFit accomplishment? Feeling like I have good form and going heavier. I <3 Lifting!
What were your thoughts after your first CrossFit WOD? Holy Hell I'm out of flipping shape.
What do you do when you aren't at CrossFit? I love going out with friends, love my 5 kids and of course hubby time and vacationing. 
What would your favorite WOD look like? Heavy yet short. I love any WOD under 8 minutes.
What are your goals? To be inspiring to others and to be freaking buff DUH!
What motivates you during a WOD? My heart because I want to be awesome so bad.
What is one thing you have done at CrossFit that you never thought you would do? I never thought I'd love working out so much. My parents owned a gym growing up but I never thought it was fun.
If you could torture one trainer, who and why? Trevor of course.  I 'd love to yell at him and say "Don't you dare drop that weight damn it!".
What is something about yourself that we might not know? I am a people person. I love being silly and goofy.  Who I am is 100% real, nothing is really hidden.
Do you have a funny CrossFit story? Oh boy, I have many from accidentally farting on Susan, peeing my pants while jumping rope and swearing more than I ever have in my life, oh and I can't forget the loud grunting.  Holy wow I'm a crossfit mess but I <3 it and love BCF and all of you. 


4x4 full LOB sprints 

*Rest 3 minutes between sets


5 Rounds of: 
6 Power Cleans (135/115) (95/65)
8 Med Ball Sit-ups (20/14) 
6 OH Squats 
8 Med Ball Sit-ups