We are live on SugarWOD! Make sure you make an account and set BCF as your home gym. LINK Strength: E3MOM 181 – 3: 2 Tempo Front Squats (33×1) @80 – 85%4 – 6: 3 Front Squats @85 – 90% Conditioning: 3 Rounds12 Burpees Over the Dumbbell9 Strict Handstand Push Ups (Fx: Kipping)6 Each Arm...Read More

Core Blast Tonight@ 6:45PM! Thank you all who came out to the Starr Hill Brewery. If you couldn’t make it, be on the look out for more events like this one on Facebook and our events page! #BCFfriendshipmachine #poweredbycommunity Conditioning: AMRAP 8With a Partner, Alternating Full Rounds10/7 Calorie Ski (Fx: 7/5)5 Box Jumps (30/24) (Fx:...Read More

Arlington Pain & Rehab will be onsite today between 5-7PM for free evaluations and treatment Weekly OverviewEvents/ClassesMondayPush Press TuesdayPartner WOD Outdoor Core Blast Tonight @6:45PM!Free Beginner CrossFit Class @ 7:45PM REGISTER WednesdayFront Squats ThursdaySnatch Complex Mobility @ 5:45PM FridayBench Press Rope Climbs in METCON!!SaturdayGymnastics Free Beginner CrossFit Class @ 12PM REGISTERSunday Deadlifts Yoga @ 10AMSkills...Read More

Skills Class @ 1:30PM (Bar Muscle Ups) Barbell Club @ 2PM (Snatch Pulls) Strength: E2MOM 103 Power Snatches @75 – 80% (Rx+: Touch-and-go) Conditioning: 4 Rounds50 Double Unders (Fx: 35)10 Each Arm Dumbbell Push Jerks (50/35) (Fx: 35/20) (Rx+: 70/50)5 Thrusters (155/105) (Fx: 115/80) (Rx+: 175/120)Read More

Meet up at Starr Hill Brewery in Tysons corner, from 7-10PM!!! Strength: 3 Rounds5 Tempo Narrow Stance Goblet Squats (33×1)1:00 Foot Elevated High Plank5 Reverse Nordic Curls5 Nordic Hamstring Curls Conditioning: AMRAP 16400m Run16 Pull Ups (Fx: 8)12 Back Rack Lunges (135/95) (Fx: 95/65) (Rx+: 165/115)8 Strict Handstand Push Ups (Fx: Kipping)Read More

NEW CLASS TIME!!! 2:30PM on Fridays with Coach Brock is LIVE! Conditioning: EMOM 361 – 3: 675/550m Row (Fx: 600/500m) (Rx+: 750/650m)4: 18/13 Calorie Ski (Fx: 13/8) (Rx+: 20/15)5: 18/13 Calorie Bike (Fx: 13/8) (Rx+: 20/15)5: AMRAP Toes to Bar6: RestRead More

Mobility @ 5:45PM (Chest, shoulders, wrists) Conditioning: “Karen”150 Wall Balls (20/14) Strength: 4 Rounds3 Tempo Renegade Rows (Push Up Tempo: 20×1, Row Tempo 20×2)1 Each Arm Turkish Get Up100m Jog    Read More

Don’t forget to come to BCF’s meet up at Starr Hill brewery in Tysons corner from 7-10PM We are live on SugarWOD! Make sure you make an account and set BCF as your home gym. LINK Strength: E2MOM 10Power Clean + Hang Power Clean + Power Clean @75 – 80% (Rx+: Touch-and-go)Directly into:EMOM 51 Power...Read More

NEW CLASS TIME!!! 9:30am on Tuesday with Coach Monika is LIVE! Core Blast Tonight@ 6:45PM! Strength: E3MOM 181 – 3: 2 Tempo Front Squats (33×1) @75 – 80%4 – 6: 3 Front Squats @80 – 85% Conditioning: 3 Rounds500m Run (Fx: 400m)10 Each Arm Dumbbell Front Rack Lunges (50/35) (Fx: 35/20) (Rx+: 70/50)10 Ring Dips...Read More

Arlington Pain & Rehab will be onsite today between 5-7PM for free evaluations and treatment We are live on SugarWOD! Make sure you make an account and set BCF as your home gym. LINK Weekly OverviewEvents/ClassesMondayGymnastics TuesdayFront Squats Outdoor Core Blast Tonight @6:45PM! WednesdayPower Cleans Thursday“Karen” Mobility @ 5:45PM FridayLong Metcon SaturdayKnee Strength & Mobility...Read More