Strength: Superset!! Bench Press 4 x 4 (Across) Barbell Row 4 x 6 (Across) Conditioning: Tabata: Plate Ground to Overhead 45/25, Fx:25/15 Abmat Situps OH Plate Lunges 45/25, Fx:25/15 Row Cals *Not rotatingRead More

Strength: Front Squat: 10-8-6-4-2 (ascending) *Rest as needed “Beginner” 5 x 5 (Across) Conditioning: AMRAP 15: 8 Box Jumps (32/26) (Fx: 24/20) 6 Deadlifts (315/220) (Fx: 225/150) 400m RunRead More

Having pain/tightness?!? Dr. Josh 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. Strength: Hang Power Cleans: 10:00 to find a Heavy set of 3 Then: 3 sets...Read More

BCF,   Here I sit this Sunday afternoon, feeling blessed beyond measure. Just over six years ago, BCF hosted our first WOD (“Fran”). It was an amazing day of watching my dreams, desires and passion for fitness unfold in such a way as to lead us to today. At that time, I was SCARED out...Read More

Yoga with Liz at 10:00AM!!!! Strength: Clean: Every :90 for 15:00 Perform 1 Power Clean + 1 Hang Power Clean *Increase Weight every set “Beginner” Every :90 for 15:00 Perform 3 Hang Power Cleans (Across)   Conditioning: 10-9-8-7-6-5-4-3-2-1 Push Press 115/80, Fx: 95/65 Toes to bar, Fx: Abmat Sit ups RX+ 135/95Read More

  Strength: Deadlift Establish a 1 Rep Max “Beginners” Establish a 5 Rep Max Conditioning: For time: 600 Meter MB Run 20/14 21 Burpees 18 Hang Power Cleans 135/95, Fx: 115/80 400 Meter MB Run 20/14 15 Burpees 12 Hang Power Cleans 135/95, Fx: 115/80 200 Meter MB Run 20/14 9 Burpees 6 Hang Power...Read More

Conditioning: Open WOD: 15.2 Every 3 minutes for as long as possible complete: From 0:00-3:00 2 rounds of: 10 overhead squats 95/65, Scaled:65/45 10 chest-to-bar pull-ups, Scaled: Pull Ups From 3:00-6:00 2 rounds of: 12 overhead squats 95/65, Scaled:65/45 12 chest-to-bar pull-ups, Scaled: Pull Ups From 6:00-9:00 2 rounds of: 14 overhead squats 95/65, Scaled:65/45...Read More

Strength: Snatch: Every :90 for 15:00 Perform 1 Hang Snatch + 1 Overhead Squat *Increase Weight every set “Beginner” Every :90 for 15:00 Perform 2 Hang Power Snatches + 1 Overhead Squat *Use PVC for OHS if needed.   Conditioning: EMOM 15: 1) 2 Front Squats (ME: From the Rack) 2) 3-5 Muscle Ups,Fx:7-10 Ring...Read More

Conditioning: Valentines Day Partner WoD In teams of one guy and one girl, for time: Row 1000m 50 overhead walking KB lunges, 24/16 50 kettlebell swings, 24/16 50 kettlebell cleans, 24/16 50 kettlebell push press, 24/16 50 pushups 50 squat cleans (95/65) 50 box jumps (24/20) 50 sit-ups 50 burpees Row 1000m RX+: 32/24 and...Read More

    Conditioning: “Grace” For Time 30 Clean and Jerks 135/95 (Power Clean) Fx: Grace 30 Clean and Jerks 115/80 (Power Clean) *12:00 Cap *Last programmed on: 5/26/2017   Post-WOD Finisher: EMOM 14: Even: 2 Strict Press (A) Odd: 200 M RunRead More