Strength: E2MOM 10Rx+2 Toes to Bar + 2 Chest to Bar Pull Ups + 2 Toes to Bar + 2 Bar Muscle UpsRx:2 Toes to Bar + 2 Chest to Bar Pull Ups + Bar Muscle UpFx:2 Toes to Bar + 2 Pull Ups + Chest to Bar Pull UpOr…Bar Muscle Up Technique Practice Conditioning:...Read More

Strength: E3MOM 153 Tempo Bench Press (50×3) (↑)3 Tempo Pendlay Rows (50×3) (↑) Conditioning: 5 RoundsWork 3:00/Rest 1:00200m Run15 Push Jerks (95/65) (Fx: 75/55) (Rx+: 115/80)AMRAP Rope ClimbsRead More

Mobility @ 5:45PM (ROMWOD) Conditioning: E2MOM 14Rx:Drop Snatch + High Hang Squat Snatch (↑)Fx:Snatch Balance + High Hang Snatch (↑) Strength: EMOM 121: 16 Reverse Lunge Wall Balls (20/14)2: 1 Squat Snatch (ME)  Read More

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