I am excited to officially announce that Douglas Germano will join his wife (Coach Alex Germano) supporting the BCF community! Over the last few months, Doug has been leading our Competition WODs each weekend. In addition over the past few months, we have been integrating Doug into our programming process (he brings incredible experience with...Read More

Yoga with Liz at 10am!!! Strength: Push Press – 5 x 3 (Max Effort)   Conditioning: AMRAP 16: 20 Sit ups 20 Box Jumps 24/20 20 Plate Ground to Overhead 45/25, Fx:25/15 200 Meter RunRead More

Strength: Deadlift 5 x 2 (Max Effort) Add 10+ lbs over last weeks 5 sets of 3 “Beginnner” Deadlift 5 x 5   Conditioning: 5 Rounds for time: 10 Toes to Bar Fx: 5 T2B 15 Front Squats 135/95 Fx: 95/65 15:00 CapRead More

Conditioning: Open WOD 14.1 AMRAP 10: 30 Double Unders 15 Power Snatches 75/55, Masters:65/45 Fx: AMRAP 10: 60 Single Unders 15 Power Snatches 65/45   Post-WOD Finisher: 3 x 400 Meter Run Rest 2:00 Double Finisher Option: 100 Abmat Sit upsRead More

Conditioning: 20 Rounds for Time: 2 HSPU, Rx+:Strict HSPU 4 Hang Power Cleans 155/105 6 Burpees over Bar FX: 20 Rounds for Time 2 Hand Release Push ups 4 Hang Power Cleans 135/95 6 Burpees over Bar   Post-WOD Finisher: 3-5 Sets: 10 Hollow Rocks 10 Arch Rocks (Superman hold position) 20 Plank Shoulder tapsRead More

Strength: Back Squat Establish a 1 RM Back Squat (Primer: 5 @ 65%, 3@70%, 2@ 75%-85% 1 @90% and Above) “Beginners” Establish a 5 RM Back Squat 25:00 Working Time Conditioning: Every 4:00 x 4 18/15 Cal Row, Fx: 15/12 10 Overhead Squats 135/95, Fx: 95/65Read More

Announcement! Core Blast will now be Tuesdays at 6:45PM!! Free class at 6:30PM with Coach Mike – invite a friend! Having pain/tightness?!? Dr. Kyle from Arlington Pain and Rehab will be offering free chiropractic treatment 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...Read More

Overview of Week: Monday :Benchmark “Fran” Tuesday: Power Snatch Wednesday: Back Squat Thursday: 20 Round WOD Friday: Open WOD 14.1 Saturday: Deadlift Sunday: Push Press Conditioning: “Fran” 21-15-9 Thrusters 95/65 Pull Ups Fran FX: 21-15-9 Thrusters 75/55 Jumping Pull Up 12:00 Time Cap Post-WOD Finisher: EMOM 16: 1) 10/7 AAB Cals 2) :40 Plank on...Read More

Yoga with Liz at 10AM! Due to the Super Bowl tonight, 5:30pm WOD has been cancelled. Skill: Freestanding Handstand / Rope Climb Skill Work on technique / practice for 15 minutes   Conditioning: 4 Rounds (24 minute clock) of: AMRAP 4 Minutes 30/20 Calorie Row 60 Double-Unders AMRAP 10m Shuttle Sprints Rest 2:00 Score =...Read More

Free Class with Coach Mike at 12PM! Strength: 5 Sets of: 3 x Push-Press + 1 x Split Jerk Rest as needed – Increase load across 5 sets   Conditioning: For time: 21-15-9 C2B Pull-ups (fx = pull-ups) Strict HSPU (fx = kipping hspu / pike push-ups on box) Rest 2:00 21-15-9 Pull-ups (fx =...Read More