Strength: E3MOM 1510 Back Squats1: 60 – 65%2: 60 – 65%3: 65 – 70%4: 65 – 70%5: 65 – 70% Conditioning: Every 1:30 for 2 Rounds1: 22/17 Calorie Ski (Fx: 20/15) (Rx+: 25/20)2: 30 Push Ups (Fx: 20) (Rx+: 40)3: 30 Kettlebell Swings (32/24) (Fx: 24/16)4: AMRAP Pull UpsRead More

Outdoor Core Blast Tonight@ 6:45PM! Strength: E2MOM 18Split Jerk1 – 3: 3@70 – 75%4 – 6: 2@75 – 80%7 – 9: Build to Heavy Single Conditioning: For Time:20 Each Arm Dumbbell Suitcase Deadlifts (50/35) (Fx: 35/20) (Rx+: 70/50)400m Run40 Wall Balls (20/14) (Fx: 30) (Rx+: 50)Read More

Weekly OverviewEvents/ClassesMondayHang Squat CleanTuesdaySplit Jerk Outdoor Core Blast Tonight @6:45PMWednesday Back Squats Free Beginner CrossFit Class @ 7:45PM REGISTERThursdayPower Snatch Mobility @ 5:45PMFridayShoulder Strength SaturdayDeadlifts INOVA Blood Drive 9AM-2PM SIGN UPFree Beginner CrossFit Class @ 12PM REGISTERSundayPull Ups & Ring DipsYoga @ 10AMSkills Class @ 1:30PM (Ring Muscle Ups) Strength: EMOM 151 Hang Squat Clean...Read More

Normal Schedule! Happy Fathers Day! Strength: E3MOM 15Push Jerks1 – 4: 10 @55 – 60%5: AMRAP @55 – 60% Conditioning: AMRAP 12200m Run (Rx+: 300m)25 American Kettlebell Swings (24/16) (Fx: 16/12) (Rx+: 32/24)50 Double Unders (Fx: 35) (Rx+: 70)Read More

Free Beginner CrossFit Class @ 12PM REGISTER Strength: “The BCF WOD”AMRAP 205 Chest to Bar Pull Ups5 Ring Dips15 Air SquatsCompare to 7/1/2021, 9/19/2019 Conditioning: E3MOM 1510 Deadlifts1: 60 – 65%2: 60 – 65%3: 60 – 65%4: 65 – 70%5: 65 – 70%Read More

Strength: 4 Rounds5 Tempo V-Ups (Fx: Tuck Ups) (22×2):30 Arch Hold Conditioning: E4MOM 241: With a Partner, Alternating Rounds 12/8 Calorie Ski (Fx: 10/7) (Rx+: 15/10)5 Thrusters (135/95) (Fx: 95/65) (Rx+: 155/105)2: With a Partner, Alternating As You See Fit70/52 Calorie Row (Fx: 60/45) (Rx+: 80/60)Read More

Mobility Canceled Strength: E2MOM 18Power Clean1 – 3: 3@65 – 70%4 – 6: 2@70 – 75%7 – 9: Build to Heavy Single Conditioning: 10 Rounds8 Alternating Dumbbell Hang Snatches (50/35) (Fx: 35/20) (Rx+: 70/50)4 Burpee Box Jump Overs (24/20) Time Cap 13:00Read More

Free Beginner CrossFit Class @ 7:45PM REGISTER Strength: E3MOM 1510 Back Squats1: 60 – 65%2: 60 – 65%3: 60 – 65%4: 65 – 70%5: 65 – 70% Conditioning: 4 Rounds5 Right Arm Kettlebell Hang Clean5 Right Arm Kettlebell Push Jerk5 Left Arm Kettlebell Hang Clean5 Left Arm Kettlebell Push Jerk5 Strict Handstand Push Ups (Fx:...Read More

Outdoor Core Blast Tonight@ 6:45PM! Strength: EMOM 151 High Hang Squat Snatch (↑)1 – 5: 60 – 65%6 – 10: 65 – 70%11 – 15: 70 – 75% Conditioning: AMRAP 88 Power Snatches (95/65) (Fx: 75/55) (Rx+: 115/80)16 Toes to Bar (Fx: 12)Read More

Weekly OverviewEvents/ClassesMondayGymnasticsTuesdaySquat Snatch Outdoor Core Blast Tonight @6:45PMFree Beginner CrossFit Class @ 7:45PM REGISTERWednesdayBack Squats ThursdayPower Clean Mobility CanceledFridayGymnastics Core Saturday“The BCF WOD” Free Beginner CrossFit Class @ 12PM REGISTERSundayPush JerksYoga @ 10AMSkills Class @ 1:30PM (Bar Muscle Ups) Conditioning: 4 Rounds10 Ring Muscle Ups (Fx: Burpee Chest to Bar Pull Ups)500/450m Row (Fx: 450/400m)...Read More