WOD/Events

Skills class 1:30pm (Kipping & Butterfly Pull Ups)

Rope Climbs In The WOD!!

***John 3:16 For God so loved the world that he gave his one and only Son, that whoever believes in him shall not perish but have eternal life.***

Conditioning:

AMRAP 35
1000m Run
5 Rope Climbs (Fx: 3)
10 Each Arm Kettlebell Hang Snatch (24/16) (Fx: 16/12) (Rx+: 32/24)
20 Hand Release Push Ups

Strength:

Every 2:30 for 5 Sets
Power Clean + Front Squat + Split Jerk (↑)

Conditioning:

4 Rounds
16 Goblet Squats (50/35) (Fx: 35/20) (Rx+: 70/50)
16 Push Press (115/80) (Fx: 95/65) (Rx+: 135/95)
16 Toes to Bar (Fx: 12) (Rx+: 20)

Time Cap 13:00

NEW CLASS TIME!!! 2:30PM on Fridays with Coach Brock is LIVE!

Check out our new Success story from Jude! LINK

As I turned 50 this year, I wanted to get a jumpstart for the next 50. I was on a mission to find the best gym in Arlington with a workout structure that will make an overall impact, where I can progress and maintain a healthier lifestyle. I wanted a program that offered challenges, something that was explosive and not monotonous. Those were the key components I was looking for to help me achieve my personal and professional goals.

I always strived to be active growing up, finding outlets that challenged me because I found fulfillment in them and felt that it made me a better person. I’ve always had a lot of energy, so physical fitness naturally became an interest — rucking, hiking, biking, rock climbing, running, and weightlifting was my favorite. But beginning in 2014, I couldn’t run as much anymore due to fractures I sustained, so I had to find other means to do cardio. Then in the last few years, I’ve noticed my energy was slowly declining, and more wear and tear was happening along with an autoimmune condition limiting me out of the blue. It was the most confusing and frustrating time. That’s why I needed to find the right and best gym. In my online search, I went down the list of “the best gym in Arlington” and Ballston CrossFit was the only one that struck my interest. CrossFit itself didn’t cross my mind during my search even though I’ve heard about CrossFit before. What caught my attention were the number of positive reviews. I was immediately in awe when I saw the website, learning about the programs, Yoga and the success stories, and how diverse the coaches’ backgrounds were.

One day I decided to visit the gym and I saw coach Mack teaching the class. Although I was a bit intimidated stepping through the door I ended up watching the class that she was teaching. This made me realize that my search was over!

Strength:

E3MOM 15
Power Snatch + Overhead Squat + Squat Snatch (↑)

Conditioning:

5 Rounds
20 Wall Balls (20/14) (Rx+: 11’/10′)
20/15 Calorie Row (Fx: 15/10)
5 Burpee Bar Muscle Ups (Fx: Burpee Chest to Bar Pull Ups)

Mobility @ 5:45PM (Hips and Trunk)

Strength:

4 Rounds:
Rx+:
5 Wall Worms
3 Wall Walks
Handstand Walk 5 – 10ft from Wall
5 Tuck to L-Sit Extension on Parallettes

Rx:
5 Wall Worms
3 Wall Walks
10 Shoulder Taps
5 Tuck to L-Sit Extension on Parallettes

Fx:
5 Wall Worms
3 Plank to Pike on Box
10 Pike Shoulder Taps on Box
3 Each Leg Alternating Leg Lifts on Parallettes

Conditioning:

AMRAP 7
10 Sit Ups
20 Russian Kettlebell Swings (32/24) (Fx: 24/16)
50 Double Unders (Fx: 35)

We are live on SugarWOD! Make sure you make an account and set BCF as your home gym. LINK

Strength:

E3MOM 18
1 – 3: 2 Tempo Front Squats (33×1) @70 – 75%
4 – 6: 3 Front Squats @75 – 80%

Conditioning:

AMRAP 14
7 Power Clean and Push Jerks (135/95) (Fx: 95/65) (Rx+: 155/105)
14 Burpees
21 Box Jump Overs (24/20)

NEW CLASS TIME!!! 9:30am on Tuesday with Coach Monika is LIVE!

No Core Blast Tonight!

Free Beginner CrossFit Class @ 7:45PM REGISTER

Strength:

E3MOM 15
10 Each Arm Alternating Dumbbell Bench Press or Barbell Bench Press
10 Ring Rows (Feet Elevated if Possible)

Conditioning:

EMOM 15
1: 20/15 Calorie Ski (Fx: 15/10) (Rx+: 22/17)
2: AMRAP Push Ups
3: 20/15 Calorie Bike (Fx: 15/10) (Rx+: 22/17)
4: AMRAP Front Rack Lunges (155/105) (Fx: 115/80) (Rx+: 185/125)
5: Rest

We are live on SugarWOD! Make sure you make an account and set BCF as your home gym. LINK

	Weekly Overview	Events/Classes
Monday	Deadlifts
Tuesday	Bench Press	No Core Blast Tonight! Free Beginner CrossFit Class @ 7:45PM REGISTER
Wednesday	Front Squats
Thursday	Gymnastics	Mobility @ 5:45PM
Friday	Snatch
Saturday	Clean and Split Jerk Complex	Free Beginner CrossFit Class @ 12PM REGISTER
Sunday	Long Metcon w/ Rope Climbs	Yoga @ 10AM Skills Class @ 1:30PM (Double Unders & Toes To Bar)

Strength:

E3MOM 15
5 Tempo Deadlifts (30×1) (Full reset on every rep)
10 Medicine Ball Hamstring Curls

Conditioning:

20 – 18 – 16 – 12 – 10
Alternating Dumbbell Hang Snatches (50/35) (Fx: 35/20) (Rx+: 70/50)
Run 200m After Each Round (Rx+: 300m)

Skills class 1:30pm (Double Unders & Toes To Bar)

Olympic Weightlifting class at 2:00pm

Strength:

E2MOM 10
1: Rx+: 5 Strict Toes to Bar + 10 Kipping Toes to Bar
10 Push Press (↑)

Rx: 3 Strict Toes to Bar + 10 Kipping Toes to Bar
10 Push Press (↑)

Fx: 3 Strict Toes to Rings + 10 Kipping Toes to Rings
10 Push Press (↑)

Conditioning:

AMRAP 15
250/200m Row (Fx: 200/150) (Rx+: 300/250)
20 Russian Kettlebell Swings (32/24) (Fx: 24/16)
10 Thrusters (115/80) (Fx: 95/65) (Rx+: 135/95)

Call Us: (703) 688-2238

Call Us Text Us Visiting Awards

Today’s WOD

Upcoming Events

WOD Archive

Sunday, April 17, 2022

Saturday, April 16, 2022

Friday, April 15, 2022

Thursday, April 14, 2022

Wednesday, April 13, 2022

Tuesday, April 12, 2022

Monday, April 11, 2022

Sunday, April 10, 2022

Refer A Friend

Invite A Friend To Check Us Out!

Upcoming Events