Each session we will be working on a certain aspect of different lifts. If you feel like your Olympic weightlifting could be smoother or you want help improving different parts of the lift, this class is for you. Join Coach Brittany every other Sunday! Please join us every Sunday for technique work and a chance...Read More

Date Description6/21 OG Classic: Battle of the Willing – CrossFit Vint Hill – Warrenton, VA 6/21 Lynchburg’s The Heat – Chainbreakers Fitness – Lynchburg, VA 8/2 Masters of the DMV – CrossFit Kingstowne – Alexandria, VA 8/16 Summer Slam – Patriot CrossFit – Arlington, VA 10/18Girls Gone Rx – The Duo Comp (MM/FF) – CrossFit...Read More

Gymnastics class will be cancelled for now. We hope to get it back on the schedule in the next few months. Thanks! SundaysSkillDouble Unders and Rope ClimbsToes To Bar and Strict Handstand Push Ups (Scaling/Strength Building Drills/Technique)Kipping Handstand Push Ups and Handstand WalksStrict and Kipping Pull UpsKipping Chest to Bar and Butterfly Pull UpsBar Muscle...Read More

Weekly OverviewEvents/ClassesMondayBack Squat Mobility Class 6:30PM- Hips TuesdayGymnastics Strength Core Blast 6:45PM!!! WednesdayStrict press Skills Class: 6:40PM –Kipping Pull-ups ThursdayDeadlift Rope Climbs in the METCON!FridayGymnastics SaturdayPower Clean ComplexFree Beginner CrossFit Class – 12:00PM REGISTER SundayLong METCON Yoga – 10:00AM Strength: 20:00 to Establish:4RM Back Squat Conditioning: 20 – 16 – 12 – 8 – 4Jump...Read More

BCF! We have some awesome news: Your CrossFit payments could be eligible for HSA/FSA reimbursement! CrossFit is medicine and can often count for tax-free spending – saving an average of 30%. We are partnering with TrueMed who will handle all the intricacies of using your HSA/FSA funds on your behalf, making the reimbursement process seamless...Read More

The weather is starting to cool down so it’s time for some warmer BCF gear! Click here for Hoodies! Conditioning: Halloween Partner WOD (costumes encouraged and one athlete working at a time): Both athletes complete a 200m Pumpkin suitcase carry (One pumpkin per team)100 Pumpkin swings*100 Pumpkin cleans (From the floor)100 Pumpkin squats*100 Pumpkin Push...Read More

Strength: E3MOM 181 Hang Squat Clean + Push Jerk + Squat Clean + Split Jerk (ME) Conditioning: 3 Rounds21 Toes to Bar (Fx: 14) (Rx+: 35)7 Strict Handstand Push Ups (Fx: Kipping) (Rx+: 14)84 Double Unders (Fx: 63)  Read More

Strength: E3MOM 154 Deadlifts1: 75 – 80%2: 80 – 85%3: 80 – 85%4: 80 – 85%5: 85 – 90% Conditioning : AMRAP 12With a Partner, Alternating Movements20/15 Calorie Row (Fx: 15/10)10 Burpees Over the Rower10 Hang Power Snatches (95/65) (Fx: 75/55) (Rx+: 135/95)  Read More

The weather is starting to cool down so it’s time for some warmer BCF gear! Click here for Hoodies! ⁣ Conditioning: “Kelly”5 Rounds400m Run30 Box Jump (24/20)30 Wall Balls (20/14) Strength: Optional:5 Sets10 Double Dumbbell Bench Press (↑)2 Rope Climbs in as few pulls as possibleRead More

SKILLS CLASS TONIGHT AT 6:40PM (Double Unders and Kipping Toes to Bar) Strength: E3MOM 154 Back Squats1: 75 – 80%2: 80 – 85%3: 80 – 85%4: 80 – 85%5: 85 – 90% Conditioning: AMRAP 88 Bar Muscle Ups (Fx: Chest to Bar Pull Ups)8 Power Cleans (155/105) (Fx: 115/80) (Rx+: 185/125)16 Hand Release Push Ups...Read More