Sunday, July 5, 2015


1. Snatch pull: 5X2 @ 90%+
*Do 1 set every 1:30*

2. WOD

4 rounds for quality:
SA DB snatch X4+4
Strict burpees X8

3. 3 giant sets:
Scarecrows X10
Post raise X10

Post loads to comments:

This week at BBCF:
Strength: overhead sqt
WOD: T2B and plyos

WOD: row, pushups, box jumps, sit-ups

Strength: clean pulls
WOD: jerk, upright row, kickthroughs

WOD: squats, dips, pullups

Thursday, July 2, 2015


1. WOD

How fast can you complete 4 rounds?
22 burpees
11+11 overhead lunges (45/35)
400 M run

Post time to comments:

Wednesday, July 1, 2015


1. Clean + jerk: work up to a heavy double
*12:00 cap*

2. WOD

4 rounds for quality:
Strict press X10
Wt'ed pull-ups X5

3. Finisher
4 rounds of 1:00 ON / 1:00 OFF
Row for distance

Post loads and distance to comments:

Tuesday, June 30, 2015


1. WOD

How many rounds/reps can you complete in 15:00?
35 double-unders
7 burpee box jumps

2. Finisher
Coach's choice of circuit

Post score to comments:

Monday, June 29, 2015


1. Front squat: work up to a heavy double
*12:00 cap*

2. WOD

How fast can you complete 21-15-9?
Front squat @ 60% of heavy double

3. Plyos
4 rounds of...
SL broad jumps X3+3
Box jumps X3 (for height)
Front+back cone hops X5+5

Post load and time to comments:

Finley Foundation Fundraiser

On July 18th we will host a fundraiser for the Finley 5K Run/Walk for SIDS Awareness. The Finley 5K & the Finley Foundation exist to honor Finley Ellison, who blessed this world for 105 days. The foundation raises research money to end the tragedy of SIDS (Sudden Infant Death Syndrome). To learn more about the Finley 5K, Finley Foundation, and SIDS, please click here.

We will contribute to this wonderful organization by doing what we do best - getting fit! Details are below:
WOD: "Finley 105"
How many rounds/rps can you complete in 10:50?
60 double-unders
21 burpees
15 pull-ups
9 squat cleans (95/75#)

Date: Saturday, July 18th
Time: 8AM (hopefully we will need multiple times!)
Cost to participate: $40 donation. All donations will go directly to the Finley Foundation
What's in it for you? 
1. You get to contribute to ending SIDS
2. It will be a great community event!
3. Your name will be entered into a drawing for some fantastic prizes
4. Anyone that beats Spurlock's score will receive 3 FREE private lessons from him

More details coming soon!!

Sunday, June 28, 2015


1. Snatch: work up to a heavy single
*12:00 cap*

2. WOD

7 rounds for load and time:
Hang snatch X1 @ 70% of heavy single
Double-unders X 30

3. 3 giant sets:
90/90 band ext rotation X10
SL glute bridge X10+10
Front raise X10

Post loads and time to comments:

This week at BBCF:
Strength: front squat
WOD: plyos

WOD: double-unders, burpee box jumps

Strength: clean+jerk
WOD: press, pull, row

WOD: burpees, lunges, run