Yoga with Liz at 10AM!!! Strength: 3 Super-Sets of: Bulgarian Split Squat x 10 each leg Strict L-Pull-ups x max reps (Fx = Strict Pull ups) Rest as needed Conditioning: AMRAP 8: 10 Dumbbell Push-Jerk (right) 50/35# (Fx = 35/25#) 10 Dumbbell Push-Jerk (left) 50/35# (Fx = 35/25#) 10 Ring Dips (Rx+ = from muscle-up...Read More
Mobility class will run from 12:15 to 12:45pm. This months mobility class will focus on, by popular demand, OVERHEAD MOBILITY. We will be focusing on opening up the traps, anterior deltoids and biceps to create a stronger lockout position. Free Beginner CrossFit Class at 12:00PM. Anyone interested in trying out a CrossFit class is welcome...Read More
Conditioning: On a running clock: For time: 50 HSPU* *Every 5th rep is strict (Fx = all kipping, RX+ = 75 HSPU) 15 Minute Time Cap When the Clock Reaches 20:00 begin… AMRAP 10 (with a partner, alternating full rounds): 6 Burpees over the kettlebell (do not need to open hips) 12 KBS (32/24 kg)...Read More
Strength: 4 Sets: Tempo Front Squat 4 reps@50-60% (3 second descent, 2 seconds in bottom) *Practice lever drills on rings/bar/rig upright in between sets Conditioning: 12-9-6-3 Front Squats (185/125#) (Rx+ = 225/135, Fx = 135/95#) Bar Muscle-ups (Fx = C2B Pull-ups)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/Push Jerk Complex Tuesday: Bench Press Wednesday: Front Squats Thursday: Solo WOD and Partner WOD Friday: Snatch Complex Saturday: Hero WOD “Holleyman” Sunday: Bulgarian Split Squats and Strict Pull Ups Strength: Every 2 min. for 10 min. (5 sets): Push-Press x 2 + Push Jerk x 2 Conditioning: Every 3...Read More
Yoga with Liz at 10:00AM!!! Come join us for a fun FREE Boot Camp workout followed by a casual discussion about faith at 4:00PM. 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
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!! Conditioning: For time: 800-meter KB suitcase carry, 24/16kg 31 toes-to-bars 31 kettle-bell swings (24/16kg 31 overhead squats, 95/65 lb. 400-meter KB suitcase carry, 24/16kg 31 toes-to-bars 31 kettle-bell swings (24/16kg)...Read More
Strength: 5 Sets of: 2 Front Squats + 1 Split Jerk (Build to max) (20 Minutes) Conditioning: EMOM 15: Min 1: Power Clean (135/95) (Fx 115/80) Min 2: Assault Bike Calories Min 3: Rope Climbs Min 4: DB Snatch (50/35) (Fx 35/20) Min 5: Forearm Plank (Score total reps)Read More
Complete the form below and then you will automatically be routed to our page with rates and the option to register for our Beginners Foundations course.
Complete the form below and then you will automatically be routed to our page with rates and the option to register for our Beginners Foundations course.
