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. Josh 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
Work those handstand skills with Coach Kathleen today at 12:30pm! Today’s focus is handstand holds and walks – get gymnasty with us! BENCH PRESS 7×3, ascending From CrossFit.com – November 22, 2015 Complete as many rounds as possible in 10 minutes of: 20 Box jumps, 24/20 10 HSPURead More
“HORTON” 9 RFT with a partner of: 9 bar muscle-ups 11 clean and jerks, 155/105 50-yard buddy carry Share the work with your partner however you choose with only one person working at a time. If you can’t find a partner, perform 5 reps of each exercise per round and find a heavy sandbag to...Read More
Get excited BCF! This Saturday is the 6th annual BCF vs. CFR7 vs. CFSA Throwdown! Come cheer on your top athletes in a fun, friendly competition! More info HERE DEADLIFT 15 min to work up to 3×3 across of working weight for second conditioning piece (see weights below). From CrossFit Linchpin – 5...Read More
SNATCH COMPLEX EMOM 8 2 Low Hang Power Snatch + 1 Power Snatch, (ME) This complements the clean complex theme from last Friday. From CrossFit Linchpin – 400m Run 15 Squat Snatch 400m Run 12 Power Snatch 400m Run 9 OHS For time. RX: 135/95 FX: 95/65 Finisher: Accumulate 2 minutes of...Read More
BACK SQUAT 2RM In between warm-up (not heavy) sets, perform Ring Dips RX+: 5 ME sets (UB) RX: 5 sets of 10 reps (do not need to be UB) FX: 5 sets of 5 negatives or 5 ring push-ups 10 Minute AMRAP 10 Double Unders/10 Wall Ball 20 Double Unders/20 Wall Ball 30 Double...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! POWER CLEAN 10-5-3-1-1-1-3-5-10 reps From CrossFit.com – August 23, 2017 [Strategy] From CrossFit.com – originally posted in 2013 100′ Walking Lunge 21 Pull-ups 21 Sit-ups 100’ Walking Lunge...Read More
Get excited BCF! This Saturday is the 6th annual BCF vs. CFR7 vs. CFSA Throwdown! Come cheer on your top athletes in a fun, friendly competition! More info HERE Strength/Skill Schedule Monday: Press Progression Strength/Barbell Metcon Tuesday: Power Clean/Bodyweight Burner Wednesday: Back Squat 2RM Thursday: Snatch Complex Friday: Deadlift/Triple AMRAP Saturday: “Horton” Hero WOD Sunday:...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.
