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

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 351000m Run5 Rope Climbs (Fx: 3)10 Each Arm Kettlebell Hang Snatch (24/16) (Fx:...Read More

Strength: Every 2:30 for 5 SetsPower Clean + Front Squat + Split Jerk (↑) Conditioning: 4 Rounds16 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 13:00Read More

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...Read More