Yoga with Kristen at 10:00am!!! Strength: Split Jerk 5×2 @ 80-85% (A) Conditioning: 3 Sets 8 Tempo Dumbbell Bench Press (3010) 16 Tempo Dumbbell Row 3010 (8L/8R) 20 Hollow Rocks (Rx+: GHD Sit ups) 20 Slam Balls Rest as neededRead 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: E3MOM 21 min 3 Snatches (ME) Not touch and go Conditioning: Partner WOD AMRAP 18 30 Hang Power Snatches 115/80 (Fx:95/65) 40 Wall Ball Shots (20/14) 50 Cal...Read More
Strength: 1 Hang Clean + 1 Front Squat + 1 Split Jerk 1 @70%, 1 @75%, 3 sets 80% % Based on 1RM C&J Conditioning: 4 rounds for time 400m Run 10 Hang Power Cleans (155/105) (Fx:115/80) 10 Push Jerks (155/105) (Fx: 115/80)Read More
Free Trial Bootcamp Class at 6:30pm. Anyone interested in trying out a Bootcamp class is welcome to come check out what BCF has to offer!! Handstand Push Up Skills Class with Coach Brandon at 6:45pm!!! Make sure to sign up on Zen Planner. ===================================== Congrats to Coach Justin on receiving his USAW L1 over the...Read More
Core Blast is cancelled this week. 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 basic treatment and information. Don’t miss the opportunity for some professional help with your self-care. Free Beginner CrossFit Class at 6:30pm Anyone interested in trying...Read More
Overview of week: Monday: Front Squats Tuesday: Kipping Pull up Technique Wednesday: Push Press Thursday: Hang Clean and Jerk complex Friday: Deadlifts Saturday: Snatches Sunday: Split Jerks Strength: Front Squat Build to heavy triple from ground Beginners go from the racks 20 min. Conditioning: AMRAP 12 200m Run 10 Front Squats (60% of Triple) 10...Read More
Yoga with Liz at 10:00am!!! Midline and Movement Prep: 4 Rounds for quality: 15/12 Calorie Bike 21 Weighted Sit-ups (45/25) 100’ Bear Crawl 50’ Handstand Walk or 20 Shoulder Taps Rest 1-2 minutes between rounds (take ~20 minutes to complete) Conditioning: 2 Rounds of: 25 KBS (24/16) 15 Toes-to-Bar straight into… 40 KB Snatches, alternating...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: 5 sets (ME) Power Clean + 2 Split Jerks 20 min. Conditioning: AMRAP 12 12 Power Cleans (135/95) (Fx: 115/80) 12 Pull-ups 50 Double Unders 5/3 Strict HSPU (Fx:...Read More
Strength: Back Squat 5×5@75-80% (A) Conditioning: 3 Rounds (not for time): 200m Suitcase Carry (one KB – switch sides at 100m) 200m Front Rack Carry (one KB – switch sides at 100m) Single Leg Cross Body RDL w/ KB x 20 reps (10 each arm) Plank (forearms) x :60 Rest as needed between movementsRead 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.
