08/30/2026
A little more fun, relaxed, and zen:
Not every day has to be heavy barbells, loud music, and racing the clock. 🧘♀️
Sometimes the best workout is slowing things down, taking a deep breath, finding a stretch you didn’t know you needed… and questioning why your hamstrings are THAT tight. 😂
Today we traded the chaos for a little calm, some mobility, and good vibes with Coach Lisa McGonagle
Breathe in. Breathe out. Try not to fall over. ✌️😂
Namaste, BWCF. 🧘♂️
08/29/2026
The gym gained a few new and fun faces this summer. Welcome to the crew yall we are pumped to have you all throwing down with us! Show em some love and drop a gif to welcome them below 👇 let’s see who finds the funniest one!
08/28/2026
🎯Coach Benchmark #8
“LUKE”
1-2-3-4-5-4-3-2-1
Ring Muscle Ups
Cleans (205/145)
*200m Run between every round*
No gimmicks. Just heavy cleans, muscle ups, and running.
The first few rounds will lie to you.
Then you hit 4.
Then 5.
Then you realize you still have to come all the way back down.
Grip it. Rip it. Get outside. Repeat.
For time.
Post yours to the comments.
08/24/2026
Awesome workout today taking on Coach Benchmark “Chrissy”! 💪🔥
But our 4:30 class had a little extra to celebrate… Rob checked in for his 500TH workout with us! And even better, his kids were there for it too 💪🎉 5️⃣0️⃣0️⃣
And not to be forgotten… Emily actually hit 500 almost a MONTH ago! 😂 She got there in record time so we didn’t even have a sign ready for her.
So naturally… Emily gets a custom sign. 😂👏
Congrats Rob & Emily! Here’s to the next milestone! 🧡💪
08/24/2026
🎯 COACH BENCHMARKS
HOW FAST CAN YOU GO… AND HOW HEAVY CAN YOU FINISH? 😈
Coach Benchmark #7 belongs to Chrissy, and just remember she loves you no matter what! However one score just wasn’t enough for her so she’s testing you extra!
“CHRISSY”
ON A 20:00 CLOCK
6 Rounds:
10 DB Bench Press (50s/35s)
10 Hang Power Cleans (135/95)
10 Box Jump Overs
Then, with whatever time you have left:
Build to a 1 Rep Heavy Clean
And here’s where it gets interesting…
Every pound you clean takes ONE SECOND off your finishing time.
So crushing the workout is only half the battle.
Move too slowly and you won’t have enough time to build. Go out too hot and you might get to the heavy bar with absolutely nothing left in the tank.
Do you sell out for speed? Save something for strength? Or find that perfect balance between the two?
This one should make the leaderboard VERY interesting. 👀
And after watching the guys try to destroy everyone earlier in the Coach Benchmarks, Chrissy apparently decided the ladies needed to start turning up the heat too. 😂
20 minutes. No hiding from your weaknesses.
Seven down. One to go. 🔥
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08/21/2026
DO YOU KNOW FUN HELEN? 😜
🎯 COACH BENCHMARK #6
5 ROUNDS FOR TIME
🏃 400m Run
🦋 21 Butterfly Sit-Ups
🏋️ 12 Bench Press (135/95)
Simple enough, right?
Except you’re doing it five times. 😈
The run rewards those willing to push the pace. The sit-ups give you a chance to keep moving. And then there’s the bench press waiting to see just how much pressing strength you have left as the rounds start stacking up.
The name says FUN Helen.
We’ll let you decide somewhere around Round 4 whether that name is accurate. 😂
This one is about finding that line between moving fast and blowing yourself up.
Can you keep the runs aggressive? Can you stay unbroken on the sit-ups? And how long can you hang onto that barbell?
Five rounds. 2,000 meters. 105 sit-ups. 60 bench presses.
Let’s have some FUN. 😈
Six coaches down. Two to go.
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08/21/2026