Strength: Deadlift 4×2@93-95% AMRAP@93-95% Use same weight for 4×2 and AMRAP Conditioning: 4 Rounds for times 75 Double Unders (Fx: 50) 25 Russian Kettlebell Swings (32/24) (Fx: 24/16) Finisher: Tababta Abmat sit upsRead More
Free Beginner CrossFit Class at 6:30 pm. Anyone interested in trying out a CrossFit class is welcome to come check out what BCF has to offer!! [divider scroll] Core Blast with Shauna at 6:45pm!! Strength/Skills: Strict Muscle Ups RX+: 6 sets of 3/2 Weighted Strict Muscle Ups Rx: 5-8 sets of 1 Chest to Ring...Read More
Overview of week: Monday: Overhead Squats/ Randy Tuesday: Muscle Ups Wednesday: Deadlift Thursday Bench press and Partner WOD Friday: Hang Clean and Jerk Saturday: Handstand Push Ups Sunday: Back Squat and Row intervals ================================= Show up between 5:15pm-6:45pm to receive free ART soft tissue treatment from our friends at Full Motion Life & Sport! If...Read More
Yoga with Liz at 10:00am!!! Mobility/Skills Class with Coach Brandon at 12:20pm working on bar muscle ups!! Strength: E2MOM 14 min. Push Press Set 1: 10 reps Set 2: 5 reps Set 3: 5 reps Set 4: 3 reps Set 5: 3 reps Set 6: 2 reps Set 7: 2 reps Build to ME Conditioning: ...Read More
Free Beginner CrossFit Class at 12:00PM. Anyone interested in trying out a CrossFit class is welcome to come check out what BCF has to offer!! Strength: Front Squat 2×3 3×2 Building to ME Conditioning: :30 on/ :30 Off for 16:00 Ski Erg Plate Ground to Overhead 45/25 (Fx:25/15) Assault Bike Cals Burpees Read More
UPDATE: Due to recent events, we will be cancelling this activity. Stay tuned for a new date! Northern Virginia Ninja Training is an amazing 5,600 square foot training facility shared with CrossFit Loudoun where we train athletes of all ages, sizes, and experience levels! Focus is placed on obstacles similar to or inspired by NBC’s American Ninja Warrior and...Read More
Strength: EMOM 16 Min 1: Max Ball Slam (Ball is caught in the Squat) Min 2: Max Hollow Rocks Min 3: Max 10m Shuttle Min 4: Rest Conditioning: 4 Rounds 10 Devils Press 50/35, Fx: 35/20 15 Chest to Bar Pull Ups, Fx: Pull Ups 20 Box Jump Overs 24/20 Devils Press: https://www.youtube.com/watch?v=zOYXFFXAx24 Finisher: 5...Read More
This Overhead squat seminar will help you understand your own unique challenges with this complicated movement. Through a series of testing, we will find out if your shoulders, core, hips or ankles are the limiting factors. After the seminar you will have a personalized list of mobility or stability exercises that will improve you strength...Read More
Come out and celebrate some holiday cheer with your BCF community! Friends and family welcome to join at Don Tito. Join us on the second floor where you can enjoy a few festive cocktails and enjoy some complimentary appetizers. RSVP by clicking here!!! Strength: Deadlift 3@85% 3@90% 2×2@93% 1×2@95% Conditioning: “Flush” 25/20 Cal Ski Erg...Read More
Complete the form below and then you will automatically be routed to our page with rates and the option to register for our Beginners Foundations course.
Complete the form below and then you will automatically be routed to our page with rates and the option to register for our Beginners Foundations course.
