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! Strength: Front Squat 5 x 5 Tempo 3-1-1-x (eccentric-bottom-concentric-finsh position) Beginners: Front Squat 5 x 5 Across AMRAP 10: 8 Hand Release Push Ups 9 KBS 32/24 10 Alt....Read More
Strength/Skill Schedule Monday:Press Complex Tuesday: Front Squat Wednesday: Bench Press Thursday: 20MIN EMOM Friday: Handstand Push ups/ Partner WOD Saturday: Clean Complex/ “Naughty or Nice” Sunday: Supersets/ Intervals 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,...Read More
NOTE: There is no skills class today – Kathleen will be back in town next week. Join her on Sunday, December 10th for muscle-up work! In celebration of the founding of the United States Army on June 14, 1775, and in honor of its soldiers and their unwavering dedication to national defense. Half of “1775”...Read More
Have a friend interested in CrossFit? Have them join the Free Class with Coach Tucker at noon! DEADLIFT 5×5 Ascending, but not maximal 4 Rounds for Reps 1 Min Box Jumps, 24/20 1 Min Wall Ball, 20/14 1 Min Row for Cal Rest 1 MinRead More
“WHITE” 5 RFT 3 Rope Climbs 10 Toes to Bars 21 OH Walking Lunge Steps, 45/25lb plate Run 400m Post-WOD Finisher: 5 Min AMRAP 10 Ring Knee Tucks (Plank position, feet in rings) 15 Hollow Rocks 20 Russian Twists Philippians 4:6-7 6 Do not be anxious about anything, but in every situation,...Read More
CLEAN 3-3-3-3-3 ascending (TNG) Every 2 minutes for 5 rounds, alternating between the assault bike and rower: 20 Cal Assault Bike/25 Cal Row Max Rep Jerks (no racks) Rest 2 min between rounds RX+ 205/140 RX 185/125 FX 135/95 Score is total number of jerks. Read More
BACK RACK REVERSE LUNGES 4 x 5L/5R across, non-alternating From CrossFit.com For time: 30 OHS, 115/75 15 ring muscle-ups 20 OHS, 115/75 10 ring muscle-ups FX: OHS@95/65, Sub 1:1 CTB Pullups + Ring Dips for MU 15 Min Time CapRead 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?!? Dr. Kyle from 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...Read More
Monday night is the last chance for ordering a hoodie! Remember to get your order placed by midnight if you want to sport a BCF hoodie this season! $40 Strength/Skill Schedule: Monday: Bench Press and “Mind Eraser Tuesday: Hang Power Snatch and Throwdown WOD #1 Wednesday: Back rack lunges Thursday: Cleans Fridays: “White”...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.
