Gymnastics Skill: Ring Muscle-up Review and Practice (15 minutes) Advanced Athletes For time: 30 Ring Muscle-ups (15 minute cap) Conditioning: “AGOQ Workout 3” AMRAP 20 50 wall-ball shots (20/14#) 100 double-unders 50-ft. handstand walk (Fx = 15 Alternating Shoulder-Taps against wall) 100 double-unders 50-cal. row 100 double-unders 50-ft. handstand walk 100 double-undersRead More

We will be cancelling the 6:30pm and 7:30pm WODs tomorrow for an event we are running with the JMU alumni association.   We will be running a 6:30pm bootcamp class so that members still have an opportunity to work out during that time frame. There will also be open gym running during the 8:30pm class....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!! Strength: Back Squat (20 minutes) 5-5-5-5-5 Rest 2-3 minutes between sets Build to a 5 RM over the course of 5 sets Conditioning: AMRAP...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! Congratulations to our BCF Ladies who competed at Girls Gone Rx this weekend. They crushed the workouts and helped raise money for Bright...Read More

Yoga with Liz at 10:00AM!!! Conditioning: For time: 30 Overhead Walking Lunges (45/25#) 30 Knees-to-Elbows 30 Sit-ups 30 Cal Row 30 Sit-ups 30 Knees-to-Elbows 30 Overhead Walking Lunges (45/25#) Post-WOD Finisher: 15 minutes of Gymnastics skill work on the movement of your choiceRead 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: On a running clock: For time: 21-15-9 Overhead Squats (115/80#) (Fx = 95/65#) Toes-to-Bar (Fx = knees-to-elbows) 14:00 Cap When the clock reaches 15:00 begin… For time, teams of...Read More

Strength: Dead-lift (20 minutes) Build up to a heavy single / 1 RM Conditioning: EMOM 16: Odd Minutes – 8 Push-Jerks (135/95#) + 4 Over-the-Bar Burpees (Fx = 115/75#) Even Minutes – 1-6 Ring Muscle-ups (Fx = 10 Ring Dips) Post-WOD Finisher: 2 Sets: Single-Leg KB Dead-lift x 20 reps (10 each leg) Plank x...Read More

Strength/Skill: Rope Climb Review and Skill Work (15 minutes) Advanced Athletes: EMOM 10: 1 Rope Climb +10 Pistols (alternating) Conditioning: ‘2018 AGOQ Workout 2’ 4 RFT: 25 C2B Pull-ups (Fx = pull-ups) 5 Cleans (245/170#), power or squat (Fx = Scale to 75% of 1 RM clean) 15:00 CapRead More

Conditioning: On a running clock*: AMRAP 7: 15-Cal Row 15 Push-ups Rest 5:00 until 12:00 then… AMRAP 7: 15 Hollow-Rocks 30 Jumping Air Squats Rest 5:00 until 24:00 then… AMRAP 7: Burpee Box Jump Overs (24/20”) 1 Corinthians 9:24: Do you not know that in a race all the runners run, but only one receives...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 5:00-6:30pm. First come, first served basis for...Read More