Core Blast @ 6:45PM Free Beginner CrossFit Class @ 7:45PM REGISTER Strength: E3MOM 181 – 3: 3 Tempo Front Squats (33×1) @70 – 75%4 – 6: 5 Front Squats @75 – 80% Conditioning: AMRAP 86 Each Arm Kettlebell Front Squats (24/16) (Fx: 16/12)12 Hang Power Cleans (155/105) (Fx: 115/80) (Rx+: 175/120)Read More

We are live on SugarWOD! Make sure you make an account and set BCF as your home gym. LINK Weekly OverviewEvents/ClassesMondayGymnastics TuesdayFront Squats Core Blast @ 6:45PMFree Beginner CrossFit Class @ 7:45PM REGISTERWednesday“Helen” ThursdayLong METCON Mobility @ 5:45PM (Ankles, Calves, Knees) FridayDeadlifts SaturdayGymnastics Free Beginner CrossFit Class @ 12PM REGISTERSunday Snatch Complex Yoga @ 10AMSkills...Read More

Skills class 1:30pm (Rope Climbs & Handstand Push Ups) . Strength: E3MOM 157 Bench Press @70 – 75%7 Pendlay Rows @As close to bench press weight as possible Conditioning: EMOM 151: 20/15 Calorie Bike (Fx: 15/10) (Rx+: 22/17)2: 10 Back Squats (165/115) (Fx: 135/95) (Rx+: 185/125)3 – 4: 10 Double Kettlebell Hang Clean and Jerks...Read More

Conditioning: 10 Rounds200m Run2 Power Snatches (155/105) (Fx: 115/80) (Rx+: 175/110)2 Rope Climbs (Fx: 1) (Rx+: 1 Leggless, 1 Legged)Read More

Strength: 3 Rounds5 Tempo Romanian Deadlifts (33×1)5 Each Leg Tempo Goblet Bulgarian Split Squats (33×1) Conditioning : With a Partner, Alternating Movements6 Rounds17/12 Calorie Row (Fx: 12/8) (Rx+: 20/15)10 Burpees Over the Rower20 Reverse Lunge Wall Balls (20/14) (Rx+: 11’/10′)Time Cap: 19:00Read More

Mobility @ 5:45PM (Warrior ROMWOD) Strength: 4 Rounds10 Dumbbell Front Raises With :15 Hold on Final Rep10 Dumbbell Side Raises With :15 Hold on Final Rep10 Each Side Dumbbell External Rotations on Knee10 Alternating Kettlebell Sotts Presses Conditioning: AMRAP 77 Each Arm Dumbbell Thrusters (50/35) (Fx: 35/20) (Rx+: 70/50)70 Double Unders (Fx: 50)Read More

We are live on SugarWOD! Make sure you make an account and set BCF as your home gym. LINK If you are not familiar with SugarWOD, it is a workout tracking app where you can track your workout results. We will load all of our main class programming into the app so it is easy for...Read More

Core Blast @ 6:45PM Strength: Rx+:3 Rounds5 (Strict Chest to Bar Pull Up + Strict Toes to Bar)10 Supinated Push Ups Rx:3 Rounds5 (Strict Pull Up + Strict Toes to Bar)10 Supinated Push Ups Fx:3 Rounds3 (Strict Pull Up + Strict Toes to Bar)5 Supinated Push Ups Conditioning: EMOM 201 – 3: 600m Run (Fx:...Read More

Today between 5-7PM Arlington Pain and Rehab will be on site, giving free evaluations and treatment. Congrats to one of our first 10 year members: Coach Travis! One day you sign up for our Foundations Program and the next thing you know 10 years have passed and you’ve become really fit and made so many awesome friends at the gym! Travis took...Read More

Skills class 1:30pm (Ring Muscle Ups) Time flies when you are having fun! Congrats to one our first 10 year members: Emily J! One day you sign up for our Foundations Program and the next thing you know 10 years have passed and you’ve become really fit and made so many awesome friends at the...Read More