Free Beginner CrossFit Class at 7:45pm. Anyone interested in trying out a CrossFit class is welcome to come check out what BCF has to offer!! Core Blast with Shauna at 6:45pm!! Strength/Skill:  Deadlift 5@80% 5@85% 2×3@85% 1×3@90% Conditioning:  AMRAP 15: 5-10-15-20 etc… of Thrusters (95/65) (Fx: 75/55) 10 Toes-to-Bar 50 Double-Unders after each setRead More

Overview of week: Monday: Ring Muscle Up Test/ Partner WOD Tuesday: Deadlift Wednesday: Snatch Complex Thursday: Handstand Push up Test Friday: Front Squat Saturday: Push Press Sunday: “Armistice” WOD Starting Monday, November 5 we will begin a new block of programming at BCF. This programming block will be roughly 2 months long lasting until January 2019....Read More

Yoga with Kristen at 10:00am!!! Mobility/Skills Class with Coach Brandon at 12:20pm!!! Working on bar muscle ups! Strength: Strict Press 5×3 (ME) Finish with one set of AMRAP@85% of 3RM Conditioning:  For time 800m Run 30 Pull-ups (Fx: 20 Pull-ups) (Rx+: C2B) 30 Shoulder-to-Overhead (115/80) (Fx: 95/65) (Rx+: 135/95) 30 Pull-ups (Fx: 20 Pull-ups) (Rx+:...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: Power Clean + Hang Clean + Clean (ME) Full Clean should be touch and go Conditioning: 5 RFT: 5 Front Squats (165/115) (Fx: 135/95) (Rx+: 185/125) 10/7 Ring Dips (Fx:...Read More

Strength: Back Squat 2×5@80% 3×3@85% Conditioning:  2 Rounds for Max Reps (16:00 clock) :45 of Strict HSPU Rest 1:15 :45 Toes-to-Bar Rest 1:15 :45 of Kipping HSPU Rest 1:15 :45 Abmat sit ups Rest 1:15Read More

Strength: Bench Press 5×3 (ME) Finish with one set of AMRAP@85% of 3RM Conditioning: AMRAP 18 25 Calorie Row (Rx+ Bike Cals) 20 Box Jumps (24/20) (Rx+: 30/24) 15 Power Snatch (95/65) (Rx+: 135/95) Finisher:  DB Side Lateral Raises 3 x 12Read More

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 (going to the ground each rep) 100 Pumpkin squats* 100 Pumpkin Push Press 100 Russian Twists w/ Pumpkin* 100 Walking overhead Pumpkin lunges 100...Read More

Free Beginner CrossFit Class at 6:30pm. Anyone interested in trying out a CrossFit class is welcome to come check out what BCF has to offer!! Core Blast with Shauna at 6:45pm! Having pain/tightness?!? Chiropractors from Arlington Pain and Rehab will be offering free chiropractic treatment on the dates listed below from 5-6:30pm. First come, first served basis for...Read More

Overview of week: Monday: Deadlifts Tuesday: Gymnastics EMOM and Rope Climbs Wednesday: Halloween Partner WOD Thursday: Bench Press Friday: Back Squat Saturday: Clean Complex Sunday: Strict Press Strength: Deadlift 2×5@80% 3×3@85% Conditioning: 3 Rounds (not for time) Side Plank x :90 (:45 seconds per side) Single Leg KB Deadlift 3 x 20 (10 per side)...Read More

Yoga with Liz at 10:00am!!! Mobility/Skills Class with Coach Brandon at 12:20pm!!! Strength: Front Rack Lunge 5 x 10 (~40-50% of Front Squat) From the Rack Conditioning:  4 Rounds 200 m Run 20 Dumbbell Snatches (50/35) (Fx 35/20) 10 Suitcase Step ups (50/35) (Fx 35/20)Read More