Remember your tall socks for leg protection! Rope climb technique OR Team Rope Climbs: RX: 30 Climbs for time Fx: 20 For time   Death By: Power Clean and Jerk 135/95, Fx: 95/65 *starting at 1 rep. Increase rep by 1 each movement EMOM until unsuccessful *6:00 Minimum *Once out, 10 burpees each round until...Read More

Overhead Squat 3 x 5 (ME) *Superset with 10 Jumping Squats *From the Rack   AMRAP 8: 2-4-6-8-10, etc until end of AMRAP Hang Power Snatch 115/80, Fx: 95/65 Handstand Push Ups, Fx: 1 abmat RX+ with 135/95, deficit HSPURead More

Ring Muscle Up Technique RX: 5 min AMRAP of Max Muscle Ups Slow and controlled movement to build strength and to work on proper positions. In order: – Negatives – Pull & Pause – Pull & Transition – Pull, Transition, Support ‘Rankel’ 20 Minute AMRAP: 6 DL (225/155) 7 Burpee Pull-ups 10 KB Swings (32/24)...Read More

Congrats to Coach Alex and Doug on tying the knot this weekend!! So happy for this great (and super fit) couple! 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...Read More

Strength/Skill Schedule: Monday: Split Jerk Tuesday: Front Rack Barbell Lunge Wednesday: Muscle Ups/Hero WOD Rankel Thursday: Overhead Squat Friday: Rope Climbs/Death by C&J Saturday: Strict Press Sunday: Bench Press/Row Sprints BCF Members at Team Superfit this weekend! Split Jerk: Find a 2 RM *From the Rack   10 Rounds for time: 1 Strict MU Fx:...Read More

Today’s Skills Class with Coach Kathleen is all about handstand walks and handstand holds – get inverted with us at 12:30! Giant Set: Seated Dumbbell Press 3 x 10 Ring Rows 3 x 10 Hollow hold 3 x :30 rest as needed 60m Handstand Walk Buy in – Then 3 Rounds for time: 20 WBS...Read More

Have a friend interested in CrossFit? Have them join the Free Class with Coach Laura at noon! Rope Climb Technique: RX: 8-10 L-Sit Rope Climbs (12′-15′) FX: 10 Climbs for Time (12:00 Cap)   “2015 Nutter Chipper” For time: 20 air squats 15 power snatches (Rx: 115/75; Fx: 95/65) 20 burpees 15 power cleans (Rx:...Read More

“Olympic Total” 18:00 for each lift to Establish a 1 RM for -Snatch (Full Squat Snatch) -Clean and Jerk (Full Squat Clean)Read More

Kipping Toes to Bar Technique: (https://www.youtube.com/watch?v=nD0K8GvZP9E&t=71s) 10 min of Handstand holds or TGU for athletes who have a kip or are proficient at T2Bs   AMRAP 4 27 Box Jumps 24/20 27 Shoulder to Overhead 115/80, Fx: 95/65 27 Toes To Bar, Fx: Knees to Chest Rest 4:00 AMRAP 4 21 Box Jumps 24/20 21...Read More

Deadlift Singles 3 x 6 (A) *Reset Pulling Position each Rep   10 Rounds For time: 3 Front Squats 155/105, Fx: 135/95 6 Deficit Handstand Push ups 4″/2″, Fx: Floor/AbMat *RX+ 185/125Read More