Overview of Week: Monday: Bench Press Tuesday: Front Squat Wednesday: Muscle Ups Thursday: Posterior Chain Accessory and Triplet Intervals Friday: Overhead Complex Saturday: Hero Wod “Manion” Sunday: Rope Climbs, Dubs and Box Jumps Strength: 4 Super-Sets of: Bench Press x 10 reps (A @~70%) Strict Pull-ups x 8-12 reps (Rx+ = L-Pull-ups) Rest 2 minutes...Read More

Yoga with Liz at 10:00am!!! Conditioning: Every 5 for 30 (6 sets): 18/15 Calorie Row 200m Run 10 Hang Power Snatch 115/80 (Fx: 95/65) 10 Overhead Squats 115/80 (Fx: 95/65) Score = slowest round Post-WOD Finisher: 3 Sets (12 minute clock) of: :60 Plank Hold :60 Frog Stretch :60 Hollow-Hold :60 RestRead 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 Accessory:  4 sets of: DB Z Press (seated on floor) x 10 reps Rest :60 Ring Dips x max reps Rest :60 Conditioning: 3 Rounds of: AMRAP 5 5...Read More

Strength: 21:00 Clock, for max load of each lift: 0:00-7:00 = 3 RM Hang Power Clean 7:00-14:00 = 1 Hang Squat Clean + 1 Front Squat 14:00-21:00 = 1 RM Squat Clean Conditioning: AMRAP 9: 3-6-9-12 etc… Toes-to-Bar Box Jump Overs (24/20”)Read More

Strength and Skill: Split Jerk Technique (12 minutes) 3-3-3-3-3 Rest 1-2 minutes between sets This is for quality technique and positions. Work on speed and do not exceed 50% of 1 RM Strict Press From Split (20 minutes) 8-8-8-8-8 Rest 2 minutes between sets Build over the course of 5 sets Conditioning: EMOM 10: Odd:...Read More

Independence Day Holiday Hours!!! We will be having one GIANT WOD at 10:00 am on the 4th. (If this fills up ahead of time we will add a second class). “7/4/1776” Cash-in: 800m run w/ partner (carry one medball 20/14) 7 Rounds, with a partner: 4 Deadlift 315/205 (Fx: 245/165) 17 Burpees 76 Double-Unders Cash-out:...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!! In honor of Navy Petty Officer 1st Class Jeff Taylor, 30, of Little Creek, VA who was killed in Afghanistan in June, 2005. “My...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: Back Squat Tuesday: Hero WOD “JT” Wednesday: 4th of July WOD Thursday: Split Jerk Friday: Heavy Cleans Saturday:Pressing strength...Read More

Yoga with Liz at 10:00am!!! Conditioning: 50/35 Calorie Row Buy in: -Then-  5 Rounds 10 Box Jumps Overs 30/24 (Fx: 24/20) 12 Handstand Push ups (Fx: Hand release Push Ups) 20 Abmat Sit ups -Then-  50/35 Cal Row Cash Out Rx+ A.A.B CalsRead More

Mobility Class will be 12:15-12:45pm!! Does the ground sometimes seem to be REALLY far away. If so, you will want to attend this month’s mobility class where we will be focusing on the muscles in your posterior chain. We will run through a series of mobility exercises to help you reach your toes and BEYOND!!!...Read More