Strength: Split Jerk Technique 2-2-2-2-2 Rest 1-2 minutes between sets This is for Technique / Position. Work on speed and do not exceed 60% of 1 RM Split-Jerk. Strict Press 3 Sets of 10 reps Rest as needed Build over the course of 3 sets to a 10 RM (start at 70%) Conditioning: AMRAP 12:...Read More

Strength: Every 2 minutes for 18 minutes (9 sets): Hang Clean + Clean + 2 Front Squats Build over the course of 9 sets (3 sets at each: 65%,75%,80-85% ) Conditioning: 3 Sets of (take about 20 minutes to complete): DB Bulgarian Split Squats x 20 reps (10 each leg) Rest as needed 200m KB...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: 3 Super-Sets of: Strict HSPU x 8-12 reps (add deficit as needed) (Fx: Strict DB Press) Barbell Row x 8-12 reps (across) Rest...Read More

Overview of Week: Monday: Snatch EMOM Tuesday: Handstand Push ups Wednesday: Clean Complex Thursday: Split Jerk Friday: Hero WOD “Jenkins” Saturday: Overhead Squat Sunday: Sumo Deadlift Strength: EMOM 10: High-Hang Squat Snatch x 2 reps This is for Technique/Position. Do not exceed 50% of 1 RM. Every 2 for 10 (5 sets): 1 Power Snatch...Read More

Yoga with Liz at 10:00am!!! Come join us for a fun FREE Boot Camp workout followed by a casual discussion about “Vulnerability and Connection”. People of all fitness levels (CrossFit experience is not required) and all faiths (including no faith) are welcome! Bring along a friend (or 2)! After, we’ll grab a burger and beer...Read More

Second Annual BCF Fitness Competition: Join us for a fun afternoon and evening of friendly CrossFit competition between the BCF members. This competition is specifically for those who do NOT Rx the workouts but, still want to compete! This is for the FXers, the ones who scale, the people who give it their all and...Read More

Strength: 5 Sets of: Push-Press + Push-Jerk + Split Jerk + Split Jerk (Pause in receiving position of last split jerk for 2 seconds before recovering) Rest 2 minutes between sets Conditioning: AMRAP 14: 100 Strict Press (45/35#) 80 Bent-Over BB Rows (45/35#) 40 Hang Power Clean and Push-Press (45/35#) Whenever you break up the...Read More

Strength: 3 Sets – with light/warm-up loads, of: Double KB Stagger Legged Dead-lift x 20 reps (10 with each leg forward) Glute-bridge w/ 1 second hold at top x 12 reps Rest as needed Conditioning: Every 5 for 30 (6 sets) of: 400m Run 8 Dead-lifts (315/225) (Fx: 225/155) 12 C2B Pull-ups (Fx = Pull-ups)...Read More

Gymnastics Strength: Ring Muscle-up development 20 Minutes skill/technique practice: Muscle up technique progressions (if athlete has requesite strength of 5 strict pull-ups and ring dips) OR Accumulate 40 reps of the following: Strict Pull-ups Rest as needed Strict Ring Dips Rest as needed Advanced Athletes: For Max Reps (18 minutes): 3 Sets of: :90 on...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!! 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