Schedule update: Friday: 9:00 and 10:00AM WODs only! Saturday: Merry Christmas!!!! No WODS Sunday: No Yoga, 11:15AM WOD only Conditioning : AMRAP 40With a Partner, Alternating Movements200m Run15 Toes to Bar (Fx: 10)10 Burpee Box Jumps Overs (24/20)  Read More

Schedule update: Thursday cancelled classes: 1-3:30pm Open Gym, 7:30 and 8:30PM WODs Friday: 9:00 and 10:00AM WODs only! Saturday: Merry Christmas!!!! No WODS Sunday: No Yoga, 11:15AM WOD only Strength: E2MOM 10Push Jerk1 – 4: 3 @80 – 85%5: AMRAP @80 – 85% Conditioning: EMOM 151: 20/15 Cal Ski (Fx: 15/10)2: 20/15 Cal Bike (Fx:...Read More

Get your warmer BCF gear Here! Don’t be the only one without gear!!! Click here for Hoodies! “JT” Jeff Taylor, 30, of Little Creek, VA, who was killed in Afghanistan June 28, 2005. He was one of 8 men killed when his helicopter was shot down while trying to give back up support to Marcus...Read More

Mobility Class 6:00PM- Knees and Hips Core Blast 6:45PM!!! Strength: E2MOM 62 Snatch Deadlifts + Tall Snatches (↑)Directly IntoE2MOM 62 Snatch Deadlifts + High Hang Squat Snatches (↑)Directly IntoE2MOM 61 Squat Snatches (↑) Conditioning: AMRAP 720 Deadlifts (155/105) (Fx: 115/80) (Rx+: 185/125)5 Each Arm Kettlebell Hang Snatches (24/16) (Fx: 16/12) (Rx+: 32/24)50 Double Unders (Fx:...Read More

Weekly OverviewEvents/ClassesMondayFront Squats TuesdaySquat Snatch Complex Mobility Class 6:00PM- knees and Hips Core Blast 6:45PM!!!Wednesday“JT” No Skills Class ThursdayPush Jerks FridayPartner WOD 9AM and 10AM WODS Check Zen plannerSaturdayMERRY CHRISTMAS!!! No WODS! SundayGymnastics Strength No Yoga Today!11:15AM WOD only Strength: E2MOM 62 Tempo Front Squats (33×3) (↑)Directly IntoE2MOM 62 Front Squats (↑) Conditioning: 20 –...Read More

Strength: E2MOM 10Push Jerk1 – 4: 3 @75 – 80%5: AMRAP @75 – 80% Conditioning: 4 Rounds400m Run10 Power Cleans (165/115) (Fx: 135/95) (Rx+: 205/140)  Read More

  Strength: Rx+:Max Unbroken Strict Ring Muscle UpsRx+: Max Unbroken Strict Chest to Bar Pull UpsRest :30Max Unbroken Push UpsFx: Max Unbroken Strict Pull UpsRest :30 Max Unbroken Push UpsScaled:Max Unbroken Ring RowsRest :30Max Unbroken Knee Assisted Push Ups Conditioning: With a PartnerAMRAP 4Alternating full rounds10/7 Calorie Row (Fx: 7/5)5 Each Arm Dumbbell Thrusters (50/35)...Read More

Conditioning : 25:00 to Establish:2RM Deadlift Strength: AMRAP 816 Alternating Pistols (Fx: Reverse Goblet Lunges (50/35)) (Rx+ Goblet Pistols (35/20))24 Toes to Bar (Fx: 16)Read More

BCF Holiday Party @ Ballston local, 7-10PM Come out and enjoy free food and a cash bar!! Strength: 5 Rounds20 Banded Biceps Curls20 Banded Triceps Pull-Downs10 Pendlay Rows10 Bench Presses Conditioning: Benchmark Tests:Max Unbroken Double UndersBike Time Trial:50 CaloriesRead More

Get your warmer BCF gear Here! Only the Cool Kids Have Them!! Click here for Hoodies! Conditioning: “12 Days of Christmas” For time:1 Clean and Jerk (155/105)2 Ring Muscle Ups3 Handstand Pushups (4″ Deficit for men)4 Front Squats (155/105)5 Ring Dips6 Burpees7 Kettlebell Swings (32/24)8 Box Jumps (24/20)9 Wall Balls (20/14)10 Chest to Bar Pull...Read More