Strength: Front Squat; 3 x 9 (ME: Working Sets start at 65% of 1RM Front Squat) Conditioning: Partner AMRAP 18 (Alternating between each movement. If you break up the reps on a movement, your partner must do 2 burpees): 25 KBS 32/24 (Fx: 24/16) 20/17 Cal Row 15 Overhead Squats 115/80 (Fx: 95/65) 10 Hang...Read More

Core Blast with Shauna at 6:45pm!!! Free trial CrossFit class at 7:45pm tonight – invite your friends to join us for free Day 1 of Foundations to experience the difference of a CrossFit workout! Show up between 5pm-6:30 pm to receive free ART soft tissue treatment from our friends at Arlington Pain and Rehab! If...Read More

Overview of Week: Strength/Skill Schedule: Monday: Power Cleans Tuesday: Strict Press and Open 13.2 Wednesday: Front Squat Thursday: Pull-ups Friday: Snatch Saturday: Hero WOD “Saman” Sunday: Bench Press Strength: Power Clean 15:00: Establish a Touch and Go Heavy triple   Conditioning: 6 Rounds For Time: 5 Strict C2B Pull ups, Fx: 5 Strict Pull ups...Read More

Yoga with Liz at 10:00am!!! Strength: Snatch: 2 x 3 @70%, 3 @75%, 2@ 80, 3 x 1 @85% *Not Touch and go reps Conditioning: 3 Rounds for total time 12-9-6 American Kettlebell Swings 32/24 Hand Relase Push ups Rest 2:00Read 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!! On August 6, 2011, a tragedy shook the military community and Americans everywhere. In a single instance, America lost 30 military service members, many of whom were members of the...Read More

Strength: Deadlift 3 x 9 (ME: Working Sets start at 65%) Conditioning: AMRAP 12: 5/3 Bar Muscle Ups, Fx: 5/3 Chest to Bar Pull ups 10 Hang Power Snatches 95/65, Fx: 75/55 10 BurpeesRead More

Strength: Strict Press 3 x 9 (ME: Working Sets start at 65%) Conditioning/Strength Accessory: 4 Sets for Quality: 10 Barbell Rows 10 Deficit Push ups (Fx: Push Ups) 20/17 Cal Row (As fast as possible) Rest 2:00 No score. Athletes choose challenging barbell row weight (should be able to go unbroken with quality movement and...Read More

Skill: “Flight Simulator” For Time: Unbroken Double Unders Rx: 5-10-15-20-25-30-35-40-45-50-45-40-35-30-25-20-15-10-5 FX: 5-10-15-20-25-30-35-40-35-30-25-20-15-10-5 The pyramid rep scheme ascends from 5 to 50 (increments of 5), then back down to 5. Each set must be unbroken. Rope must stop moving before starting the next set. Rest as needed between sets. If a set is broken, athlete must...Read 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!! Strength: Back Squat 3 x 9 (ME: Working Sets start at 65%) Conditioning: 21-15-9 Air Squat Toes to Bar Box Jumps (24/20) RX+: Goblet...Read More

Show up between 5:15pm-6:45pm to receive free ART soft tissue treatment from our friends at Full Motion Life & Sport! If you have any tweaks or tightness, they can fix you up! Overview of Week: Monday: 7 Round Metcon Tuesday: Back Squat Wednesday: “Flight Simulator” Thursday: Strict Press Friday: Deadlift Saturday: “31 Heroes” Sunday: Snatch...Read More