Strength: Build to a heavy triple Hang Power Clean and Jerk (Touch and go) Conditioning: “Man Test” AMRAP 10: Clean & jerk (BW/75%BW) FX: 80%BW/60%BW Womens RX+: BW *Compare to 1/7/2017 (note – we have bumped up the RX womens weight 5% and added FX weights)Read More

Strength: Front Squat: 3 x 10 (Across around 75% of 1 RM) Conditioning/Strength Accessory: 3-4 Sets of: 20 Hollow Position Band Pull Downs 20 Single Arm Dumbbell Row (10L/10R) 20 Weighted Back Rack Step Ups (A) Perform a 20/17 Cal row between each setRead More

Strength: Snatch 5 Set of 1 Snatch + 1 Low Hang Snatch (70%-75%) Beginners: 5 x 3 Low Hang Power Snatch + Overhead Squat Conditioning: 4 Rounds for time (Fx: 3 Rounds): 50 Double Unders (Fx: 30 Double Unders) 25 Wall Ball Shots 20/14 15:00 Cap  Read More

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 basic treatment and information. Don’t miss the opportunity for some professional help with your self-care. Core Blast with Shauna at 6:45pm!!! Free Beginner CrossFit Class at 7:45PM. Anyone interested in trying...Read More

Overview of Week: Monday: Push Press and Partner WOD Tuesday: Strict Pull Ups Wednesday: Snatch Complex Thursday: Front Squat Friday: Hang Power Clean and Jerk and “Man Test” Saturday: “Amanda” and Deadlifts Sunday: Chipper Strength: 5 sets of: 2 Push Press + 3 Push Jerks (ME) Conditioning: Open WOD 18.1 Buddy Style AMRAP 20 alternating...Read More

Yoga with Liz at 10:00am!!! Skill Development: Pistol Practice -then- EMOM 10 Rx: 10 Single Arm Front Rack Alt. Pistols (FX: 10 Pistols)   Conditioning: Tabata: Kettlebell Swings 32/24 (Fx: 24/16) *Rest 1:00 Double Unders *Rest 1:00 Ring Rows *Rest 1:00 Row Calories (Rx+AAB) *Full Tabata per movement. Not Rotating Post-WOD Finisher: 600 meter Suitcase...Read 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: Push Press: 4 x 8 (A: 75-80% of 1RM) Conditioning: AMRAP 4: 12/9 Cal Row 8 Burpees Over the Rower, (Fx: 8 burpees) Rest 4:00 AMRAP 4: 10/7 Assault...Read More

Strength: Sumo Deadlift: 3 x 10 (A: 75-80% of 1RM Deadlift) Superset with 3 x 10 Supermans w/2 count hold Conditioning: AMRAP 9: 6 Hang Power Clean and Jerks 115/85, (Fx:95/65) 12 Box Jumps 24/20Read More

Gymnastics Strength: Muscle Up Skills and Drills Rx: 5 x 3 Strict Muscle Ups Fx: 5 sets of 3 swings + 1 Muscle up (or a similar complex). Developement: 3-5 Sets: 5 False Grip Ring Pull ups, 5 False grip ring rows 5 Low ring transitions Conditioning: “Schlitz” 4 rounds: 400m Run 4 Muscle Ups...Read More

If you missed the programming explanation post here it is again: Starting Monday, June 11th we will begin a new block of programming at BCF and CF Route 7. This programming block will be three months long, lasting through the beginning of September. The goal for this block of programming will be to increase our...Read More