Yoga with Liz at 10:00am!!! Strength: Every 3 for 15 (5 sets): 3-Position Clean (high-hang, low hang, below-the knee) Rest as needed Start at 70% and build over the course of 5 sets to a heavy complex Conditioning: 4 Rounds for time: 20 Front Squats (65/45) 20 Pull-upsRead 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: Overhead Squat (Tempo: 2 seconds down, 2 seconds in bottom) 10-10-10-10 Across at moderate weight (≈50-60%) Focus on technique, Rest as needed Conditioning: For time: 800m Run 50 Goblet Squats...Read More

URGENT: Due to the issues caused by the flooding, morning classes will be cancelled tomorrow. We are hoping to be open by the noon WOD. We will continue to give updates via the BCF Members Facebook page. Strength: Every 2 for 14 (7 Sets): Push-Jerk + Split Jerk Start at 65% and build over the course of...Read More

URGENT: Unfortunately, the flooding in the building has caused electrical damage. Based on the current repair estimate, the building is shut down all day. We will not be able to re-open as planned and BCF will be closed all day on Thursday. We will keep everyone posted via the BCF Members Facebook page. Gymnastics Strength/Skill: Take...Read More

Strength: Back Squat 8-8-8-8 Rest as need Start at 70% and increase loading over 4 sets up to ≈80-85% Conditioning: AMRAP 3:00 5 Power Cleans (135/95) (Fx: 95/65) 12 KBS (24/16) (Rx+: 32/24) Rest 1:00 AMRAP 3:00 5 Power Cleans (135/95) (Fx: 95/65) 12 Hollow-Rocks (Rx+: Toes-to-Bar)Read More

Core Blast with Shauna at 6:45pm!!! 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!! 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: Bench Press Tuesday: EMOM 30 Wednesday: Back Squat Thursday: Muscle Ups Friday: Shoulder to Overhead Complex Saturday: Overhead Squat Sunday: 3 position Cleans Strength: Bench Press 5 Sets of 7 Start at 60% and build over the course of 5 sets Super-Set each set with 10 alternating pistols or appropriate pistol...Read More

Yoga with Liz at 10:00am!!! Strength: Sumo Deadlift: 3 x 10 (75-80% of 1RM Deadlift) – try to go heavier than 6/22/18 Superset with 3 x :30 Hollow Hold Conditioning: For time 1000m Row 25 V-ups 50 Alternating DB Snatch (50/35) (Fx: 35/25) 25 Sit-ups 50 Box Jump Overs (24/20”) 25 Hollow Rocks 1000m RowRead 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: Overhead Squat 4 Sets of 5 w/ 5 second pause in bottom on the last rep of each set) Rest as needed Build over the course of 4 sets...Read More

This British Hero WOD was designed by CrossFit NW1 (Conwy, Wales) in memory of member and athlete Lt. Garreth Jenkins of Colwyn Bay, Conwy, who collapsed at the Commando Training Centre, Lympstone, Devon, while on a 30-mile march on Thursday, May 28, 2015. Lt Jenkins, who was in his mid-20s, died during the so-called “30-miler”...Read More