Conditioning: 10 RFT: 10 Box Jumps (24/20”) 10 KBS (24/16 KG) 200m Run Post-WOD Finisher: Mobility as necessary for CF total OR Metcon Part 2 (for those not doing the CF Total on Sat): 14 min AMRAP: 14 Alternating DB Snatches (50/35) (Fx: 35/20) 14 ABMAT sit-ups 14 Burpees 14 Overhead DB Lunges (7 Left/...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!! “Weightlifting Total” 20 Minutes to Establish: 1 RM Snatch 20 Minutes to Establish: 1 RM Clean and Jerk Score is Total of both liftsRead More
Core Blast with Shauna at 6:45pm!!! 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!! Having pain/tightness?!? Chiropractors from Arlington Pain and Rehab will be offering free chiropractic treatment on the dates listed below from 5-6:30pm. Strength: Strict Pull-ups 3 Sets of...Read More
Labor Day Hours: WODs at 10:00am and 5:30pm. Make sure to reserve in Zen Planner before class. Overview of Week: Monday: “The Ghost” Tuesday: “Air Force” Wednesday: 1 RM Snatch and 1RM Clean and Jerk Thursday: “Nasty Girls” Friday: 10 Round Metcon Saturday: CrossFit Total Sunday: “Daniel” Strength: Push Press 5 sets of 4 @...Read More
Yoga with Liz at 10:00am!!! Strength Accessory: 3 Sets for Quality: 200m Suitcase Carry (100L/100R) 20 Single Arm DB Row (10L/10R-ME) 20/17 Cal AAB 20 Hollow Rocks Conditioning: 3 Rounds: AMRAP 3: 500 m Row Max Hang Power Cleans (115/80) (Fx: 95/65) Rest 3:00 after each AMRAP Rx+: 135/95Read 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!! Comp WOD will be cancelled this Saturday. Additionally, the morning open gym time will be reduced to 8:00 – 9:00am. Strength: Deadlift 6 x 2 (ME) Conditioning: Teams of 2:...Read More
Strength: Thruster Every 2 min. for 10 min. 3 Thrusters (ME) Conditioning: “Sludge” For time: 500m Row 40 Front Squats 135/95 (Fx: 115/80) 30 Box Jumps 30/24 (Fx: 24/20)Read More
Hey BCF Dudes! We’re doing a custom Virus shorts order in the new heather grey color-way with the BCF logo! They will be $60 and range from SMALL to XXL. Please contact Coach Mike Romyn if interested. Venmo and cash accepted! Strength: EMOM 12: 1 Power Clean (Max Effort) (Start at 65%, increase weight every minute ) Conditioning: AMRAP...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!! Conditioning: “Schizo Angie” 5 Rounds for time: 20 Pull Ups 20 Push Ups 20 Sit ups 20 Air Squats Fx: 4 Rounds Post-WOD Finisher: Athlete’s choice skill workRead 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.
