"A Community that SWEATS Together, STAYS Together."

We don't support RACISM in our doors or outside of them! We don't agree with and will NOT tolerate Social Injustice!

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, January 26th

We sometimes wonder why we can't lift as much as other athletes.  Here's an article about why this is.

https://breakingmuscle.com/functional-fitness/the-crossfit-dilemma-why-can-t-i-lift-more-than-that-person

Appreciate yourself for your strengths.  We all have them.


Monday, January 25th

Since we are working on perfect form split jerks this article is appropriate.  Study up and be ready to jerk today!

http://breakingmuscle.com/olympic-weightlifting/a-step-by-step-guide-to-a-perfect-jerk



Monday, January 18th


Today is Deadlift 1 rep max day!  Below is an article with some DL tips.  Now get after it!

http://www.bodybuilding.com/fun/deadlift-dominance-5-tips-for-massive-pulling-power.html

It's also the start of week 2 of the challenge.   Hold strong and keep getting those points.  One day at a time!


Challenge Entry for Sundays

Hi BCFer's!

There is a 12 pm class set up in Wodify on Sundays in order to enter your points.  Sign into the class via your Wodify app, and enter your score into the comments as you would a regular class.

DON"T SHOW UP FOR CLASS AT NOON!  There won't be anyone at BCF. :)  This is merely for points entry.  And each Sunday until the challenge ends- there will be one of these 12 pm classes for entry purposes.

Enjoy your Sunday!


Friday, January 15th


Each point counts!  We have daily mobility & stretching, below is an article to remind us why it is important to do this.  It's not enough to just work out. Make sure to take the time to take care of your body- especially if you are working it more than you typically do.

http://therxreview.com/6-reasons-why-you-should-stretch/


Thursday, January 14th


One of the items we are focusing on with the New Years Challenge is sleep.  Here's a good article from the CrossFit Journal on this subject.  Get your Zzzz's and get those points!

http://library.crossfit.com/free/pdf/CFJ_Sleep_RawlsMeehan2.pdf


Wednesday, January 13th


Deadlifts are a favorite for a lot of crossfitters.  Here is an article that gives some tips on how to improve your technique in order to lift more weight.

http://daily.barbellshrugged.com/this-is-how-you-can-deadlift-more-weight-now/


Tuesday, January 12th

Great job on the partner WOD's yesterday!  Now keep on track and start earning those points!


The challenge begins tomorrow! Grab your partner and get the Partner WOD done!


Tomorrow is the first day of the New Year's Challenge!  Make sure you attend a class on Monday- WITH YOUR PARTNER.

If you need a refresher on the details of the challenge, it's all detailed below.  Click on the attachments to get the Nutrition Packet and the Competition Outline.

http://bankscountryfitness.blogspot.com/p/2016-new-years-challenge.html

We need 1 more team!! New Year's Challenge!

We are 1 team away from meeting our 25 team goal!! If you haven't signed up yet- you still have time.  We start on Monday. :)

BCF Crossfit  is hosting our 4th Annual New Years Challenge!

If you've participated before you know what fun it is.  This years is slightly different so be sure to read up on the details at:  http://bankscountryfitness.blogspot.com/p/2016-new-years-challenge.html

There you can print off the instruction packet and read up on the nutrition guidelines.  Pick a partner that is motivating and that will hold you accountable and get this New Year rolling right!!

There won't be a meeting- the packets provide all the information you need.  However if you have a question, you can ask one of the trainers.

Our goal is 25 teams- that is $500 for a charity, school, family in need, ect. of you and your partners choice!

Happy New Year!!



Friday, January 8th


The Airdyne is not my friend so I thought I'd try to find an article that talks about the benefits- maybe that will give me the umph to tackle this workout! It really is a pretty good one.

http://www.details.com/story/guide-to-spinning-airdyne-bike-for-endurance-burn-calories

Take a deep breath, come in and kick Friday in the butt!


Reminder! New Years Challenge begins on Monday!

Reminder!!! We are 5 teams away from our goal.  If you haven't done it yet- grab a partner and challenge yourself.

BCF Crossfit  is hosting our 4th Annual New Years Challenge!

If you've participated before you know what fun it is.  This years is slightly different so be sure to read up on the details at:  http://bankscountryfitness.blogspot.com/p/2016-new-years-challenge.html

There you can print off the instruction packet and read up on the nutrition guidelines.  Pick a partner that is motivating and that will hold you accountable and get this New Year rolling right!!

There won't be a meeting- the packets provide all the information you need.  However if you have a question, you can ask one of the trainers.

Our goal is 25 teams- that is $500 for a charity, school, family in need, ect. of you and your partners choice!

Happy New Year!!



Wednesday, January 6th

Improving form on lifts is something we all strive for.  Below is an article that gives some drills to help with just that.  Enjoy!

http://breakingmuscle.com/mobility-recovery/squat-therapy-4-drills-that-will-improve-your-squat


Tuesday, January 5th


I was reminded tonight that Crossfit is a process.  It takes time and it's supposed to be fun, so enjoy it.  Below is an article that talks about just that.  Respecting the process.

http://breakingmuscle.com/functional-fitness/the-importance-of-respecting-the-crossfit-process


Monday, January 4th

One week away from the beginning of the New Years Challenge!  

If you haven't signed up- grab a partner! Sign up sheet is on the front entry desk.  

You haven't heard about it?  Here are the details:  http://bankscountryfitness.blogspot.com/p/2016-new-years-challenge.html