Coach Kathleen will be focusing on Toes to Bar and Ring Dips in today’s skills class at 12:30 – come in and work on those gymnastics skills! Rope Climb (skill work) EMOM 10: 2 Rope Climbs (15′) (fx = 1 rope climb)   AMRAP 20: 60 Double-Unders 20 KBS 32/24 Fx: 24/16 KG 15 Power...Read More

Have a friend interested in CrossFit? Have them join the Free Class with Coach Jeremy at noon! Strict Press 3×3 – heavy triple over 3 sets 2×2 – heavy double over 2 sets Rest as needed   On a 21 Minute Running Clock: AMRAP 5 Minutes: 8 Thrusters (115/85#) 6 Burpees-over-the-bar Rest 3 minutes AMRAP...Read More

Deadlift 5 sets of 6 reps* *Let feel dictate load, build over the course of 5 sets, go at least 10# heavier than last weeks’ sets of 7 Rest 2-3 minutes   For time: 400m Run 30 Alternating DB Snatch (50/35#) fx (35/20#) 30 Push-ups 400m Run 20 Alternating DB Snatch (50/35#) 20 Push-ups 400m...Read More

Every 2 for 20 (10 sets) of: 2 Power Cleans + 1 Push-Jerk +1 Split Jerk* *Start very light, ~50% of 1 RM and work technique for first 5 sets, then use sets 5-10 to build to a heavy complex for the day   AMRAP 12 Minutes: 25-20-15-10 Box Jump Overs (24/20”) KB Swings (53/35#)...Read More

BCF’s FREE Nutrition Workshop leading up to our 2018 Nutrition Challenge is tonight, January 10th at 7:30pm! Block your calendar and get a kickstart on dialing in your nutrition in 2018! Back Squat: 4×5 @ 75%, then one set of 5+ reps (max reps) @ 75% Rest as needed   On a running clock: At 0:00,...Read More

Free Class tonight at 6:30pm with Coach Tucker! Invite your friends – great opportunity for anyone who wants to try CrossFit for the first time! Having pain/tightness?!? Arlington Pain and Rehab will be offering free chiropractic treatment tonight from 5-6:30pm. First come, first served basis for basic treatment and information. Don’t miss the opportunity for...Read More

BCF’s FREE Nutrition Workshop leading up to our 2018 Nutrition Challenge is this Wednesday, January 10th at 7:30pm! Block your calendar and get a kickstart on dialing in your nutrition in 2018! Strength/Skill Schedule Monday: Benchmark Wod “Diane” Tuesday: Body Weight Strength and AMRAP Wednesday: Back Squat Thursday: Barbell complex Friday: Deadlift Saturday: Strict Press Sunday:...Read More

Today’s skills class is all about Handstand Push-ups and Handstand Holds – come join Coach Kathleen at 12:30pm and improve your gymnastics! Army Staff Sgt. Jack M. Martin III, 26, of Bethany, Oklahoma, assigned to the 3rd Battalion, 1st Special Forces Group, Fort Lewis, Wash., died September 29th, 2009, in Jolo Island, Philippines, from the...Read More

Have a friend interested in CrossFit? Have them join the Free Class with Coach Tucker at noon! Deadlift 5 sets of 7 reps* *Let feel dictate load, build over the course of 5 sets Rest 2-3 minutes   For time: 20 Toes-to-Bar 40 Walking Lunges with Two Kettlebells, Farmer’s Carry (24/16kg) (RX+ = 32/24kg) 60...Read More

On a running clock, for time: Row 2000m When the clock reaches 10 minutes, perform the following: 3 RFT: 15 Shoulder-to-Overhead 135/95 Fx: 115/80 15 Hollow Rocks When the clock reaches 20 minutes, performing the following: 3 RFT: 15 Burpee Box Jump Overs (24/20”) 15 DB Shoulder-to-Overhead (2 x 50/35# Fx: 35/20) Go as hard...Read More