Workout of the Day: Saturday, 1.15.14

A little weekend reading: Are you Recovering or are you just Resting? – there’s a DIFFERENCE! Why I’m Changing my Tune on the Paleo Diet – change is a good thing. “The will to win is nothing without the will to prepare.”  ― Juma Ikangaa COMP PRACTICE, 8-10am: led by Record. Are YOU interested in being […]

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Ask Erin: What’s the deal with the Open?

I’ve been receiving lots of questions from people about the CrossFit Open and I thought it might be easier to simply form a comprehensive answer to MANY of these so that we could all go into the season with our bearings. Here are some thoughts for those of you who have been asking: What is […]


Workout of the Day: Wednesday, 1.8.14

Put today’s programming in the right frame of reference – check out our programming post! If you’re looking for a great way to learn more about the details behind how to eat in a way that supports your health and performance, please join us at the end of January for an in depth seminar (a WHOLE […]

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Workout of the Day: Sunday, 9.8.13

The Five Stages of Food Grief, from Whole30, for those of you who have been through a bunch of BCCC eras, and need a fresh outlook. 9 Reasons why Yoga is GOOD for you, this Fall we’ll be running a few new Yoga classes on the weekends specifically tailored toward active recovery and these are […]

Workout of the Day: Saturday, 9.7.13

Best of luck to Amber and Cathryn today at the CrossFit 215 Partner WOD competition. Come out and support them if you can!  WORKOUT OF THE DAY: MOVEMENT PREP: Foam Roll as needed, 3 minutes.  Barbell Mashing of Calves, 1 minute on each side. Gastroc/Soleus Stretch, 1 minute each side. Then, LEARN and PRACTICE the […]


Workout of the Day: Friday, 8.23.13

Slow it down, some relevant thoughts from Diane Fu: “Most of us will be snatching loads well under what we can deadlift so what’s the rush? We know we can handle picking the barbell up. Try instead doing a 3, 2, 1 count as you come off the floor; and as soon as you pass […]


Workout of the Day: Saturday, 7.27.13

WORKOUT OF THE DAY: MOVEMENT PREP: Lax Ball Feet and Lower Legs, 3 minutes on each side. Single Leg Squat Hold, 1 minute on each side. Wall Facing Overhead Squat Holds for perfect form (Squat Therapy).  Perform 6 sets of 10 second holds for perfect form. STRENGTH: Overhead Squat, up to a peak of 3. […]


Competitor’s Meeting: Notes.

Competitions aren’t only really fun and a good example of the highest level of CF – anyone who has been to Regionals can tell you that it’s one of the most motivating things you can do for yourself as a CrossFitter. Watching what people are actually capable of when they are working to win is […]

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Workout of the Day: Saturday, 6.22.13

Below, Meg and the Stone. I love Strongman Fridays! All classes today are cancelled for the Liberty Barbell Classic (running from 9-4pm) but that doesn’t mean you can’t get your fitness on.  If you’re at home, try this one on for size!  Also, if you are signed for tomorrow: bring your jumprope, water, and running […]


Workout of the Day: Monday, 6.10.13

Tonight’s BCCC Q&A is at 630pm in the Coaches Lounge and is on: “Gut Health, Digestion, and Poop (yup)”  – if you’re part of the BCCC you belong here!  Come out and chat! Below, Paul Buono, during the middle of “Jackie”. If you haven’t seen it yet, here’s the basic template for the next 4-week […]