Thursday, June 1, 2023


“Peekaboo”Goal: 8-12 minsTime cap: 15 mins Level 33 rounds for time of:18 Wall Balls, 20/14 lbs15 Deadlifts, 155/105 lbs9 Power Cleans, 155/105 lbs6 Front Squats, 155/105 lbs Level 23 rounds for time of:18 Wall Balls, 20/14 lbs15 Deadlifts, 115/80 lbs9 Power Cleans, 115/80 lbs6 Front Squats, 115/80 lbs Level 13 rounds for time of:18 Wall [...]

Thursday, June 1, 20232023-06-01T16:14:35-07:00

Athlete of the Month – Sharon “XXX” Gurm


1. When did you join CrossFit BC?  3 years ago? 4 years ago? time has lost all meaning since the age of 40.... 2. Why did you choose CrossFit?  Lifting, metcon and gymnastics all in one! What's not to love about that? Although I was quite active and physically fit before joining CrossFit, I was [...]

Athlete of the Month – Sharon “XXX” Gurm2023-06-01T11:31:18-07:00

Wednesday, May 31, 2023


“Prank Sinatra” Level 3EMOM x 16 mins, alternating between:8 Strict Handstand Push-ups16 GHD Sit-ups*Row CaloriesRest 1 min *Round 1: 14/12 Row Calories*Round 2: 17/14 Row Calories*Round 3: 20/16 Row Calories*Round 4: 23/18 Row Calories Level 2EMOM x 16 mins, alternating between:5 Strict Handstand Push-ups22 Sit-ups*Row CaloriesRest 1 min *Round 1: 12/10 Row Calories*Round 2: 15/12 [...]

Wednesday, May 31, 20232023-05-31T13:42:10-07:00

Tuesday, May 30, 2023


“Isabel”Time domain: 2-5 minsTime cap: 10 mins Level 3For time:30 Snatches, 135/95 lbs Level 2For time:30 Snatches, 95/65 lbs Level 1For time:30 Hang Power Snatches, 75/55 lbs

Tuesday, May 30, 20232023-05-30T15:14:18-07:00

Monday, May 29, 2023


“Murph”Time domain: 35-55 minsTime cap: 60 minsLevel 3“Murph”For time:Run, 1 mi100 Pull-ups200 Push-ups300 Air SquatsRun, 1 mi20/14lb vestIn memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005.This workout was one of Mike’s favorites and he’d named it “Body Armor.” From here on it will be referred [...]

Monday, May 29, 20232023-05-29T13:38:37-07:00

Sunday, May 28, 2023


“Annie”Time domain: 5-10 minsTime cap: 10 mins Level 350-40-30-20-10 reps, for time of:Double UnderSit-ups Level 2For time:100 Single Unders50 Sit-ups80 Single Unders40 Sit-ups60 Single Unders30 Sit-ups40 Single Unders20 Sit-ups20 Single Unders10 Sit-ups Level 1For time:50 Single Unders25 Sit-ups40 Single Unders20 Sit-ups30 Single Unders15 Sit-ups20 Single Unders10 Sit-ups10 Single Unders5 Sit-ups

Sunday, May 28, 20232023-05-28T12:39:50-07:00

Saturday, May 27, 2023


“KT’s Birthday Blast”Time cap: 35:00 For Time - Teams of 2Divide work as evenly as possible with one athlete working at a time. Athletes can start on any exercise, go in any order but must finish with Double Unders. 63 Pull-ups63 Burpees63 DB Thrusters 25/3563 V-Sits63 Weighted Box Step-Ups 20" 25/45 Plate--63 Double Unders Competitors: [...]

Saturday, May 27, 20232023-05-27T14:49:45-07:00

Friday, May 26, 2023


“Bit by a Dead Bee v2" Level 3Complete as many rounds as possible in 12 mins of:3 Bar Muscle-ups5 Squat Snatches, 135/95 lbs7 Bar Facing Burpees Level 2Complete as many rounds as possible in 12 mins of:7 Toes-to-bars5 Squat Snatches, 95/65 lbs7 Bar Facing Burpees Level 1Complete as many rounds as possible in 12 mins [...]

Friday, May 26, 20232023-05-26T15:25:59-07:00

Thursday, May 25, 2023


“Diane”Time domain: 2-6 minsTime cap: 10 mins Level 321-15-9 reps, for time of:Deadlift, 225/155 lbsHandstand Push-up Level 221-15-9 reps, for time of:Deadlift, 185/125 lbsBox Pike Handstand Push-up Level 121-15-9 reps, for time of:Deadlift, 60% 1RMPush

Thursday, May 25, 20232023-05-25T18:04:24-07:00

Wednesday, May 24, 2023


“You Get What You Give”Dumbbell Bench Press- dual dumbbellComplete on a 14 min running clock. Level 34 rounds, 3:30 each, for max reps of:16 Dumbbell Bench Press, 50/35 lbs12 Toes-to-bars18 Wall Balls, 20/14 lbsmax reps in remaining time Strict Pull-ups Level 24 rounds, 3:30 each, for max reps of:12 Dumbbell Bench Press, 50/35 lbs9 Toes-to-bars16 [...]

Wednesday, May 24, 20232023-05-24T14:40:42-07:00