Strength of the Week Monday: Front Squat Tuesday: “Lumberjack 20” Wednesday: Deadlift Thursday: Back and Front Squat Friday: Snatch Saturday: “Black Lung” Sunday: Power Clean ===================================== Starting July 10th, we will be pursuing dominance over our Midline. Ensuring that we have trunk strength and stability as well as breath control under duress will create a...Read More

This month’s mobility class will focus on fixing your squat!! If you want to learn how to maximize range of motion in the squat or just want some new mobility tools to use in your squat warm-ups, come to this mobility class!!!!   If you are coming, make sure to sign in on Zen Planner!!!Read More

Skills Class starts at 12:30 today with Coach K who will be going over ring dips and rope climb technique! ================================== Weighted Pull Ups 5 x 3 (ME) Rest 1:30 after Last Set then One Max Effort Strict Pull ups 5 Rounds For Time: 4 Muscle Ups Fx: 8 C2B pull-ups 8 Toes 2 Bar...Read More

Free Class is at noon for anyone looking to try CrossFit for the very first time! ============================================ Power Snatch 00:00-12:00 Find a Heavy touch-and-go Power Snatch Triple 12:00-14:00 Rest (set bar load) 14:00 Perform 1 Max Effort UB set at 80% of Triple AMRAP 3: 21 Wall Ball Shots 20/14 21 Hang Power Cleans 115/80,...Read More

Kipping Handstand Push Up Technique Kipping Handstand Push Up Technique Athletes that don’t need to work on their kipping HSPU technique: 8-12 rope climbs for time 5 Rounds for time: 9 Deadlifts 225/155, Fx:185/105 9 Handstand Push ups RX+ 255, 4″/2″ Deficit HSPU 12:00 Cap Finisher: 6 x 100 M Farmers WalkRead More

Squat day! Check out this video to test your hip mobility and see how you can improve it   [youtube height=”HEIGHT” width=”WIDTH”]PLACE_LINK_HERE[/youtube] Front Squat 5 x 3 4 Rounds: 25/20 Cal Row, Fx: 18/15 50 Double Unders, Fx:35 Double Unders Rest: 90 secondsRead More

BCF Ladies- The moment has finally returned… Wine & WOD 2018 will be on Friday, June 1 at 6:30 PM – 8:30 PM!!! All the ladies will do a fun WOD followed by (or perhaps incorporating) drinking wine! Get ready for an evening of hanging out, snacking, and absolutely dancing! Event is free but bring your own bottle and...Read More

EMOM 10: 3 Hang Power Clean (ME) AMRAP 10: 10 Shoulder to Overhead 115/80, Fx: 95/65 10 Hand Release Push ups 10 Box Jumps 32/26, Fx: 24/20 Finisher: 6 x 1:00 Front Rack KB Hold 3 sets each sideRead More

June 9 @ 9:30 am – 12:30 pm Ballston 5K with Ballston CrossFit Start off your Saturday with a morning 5K through Arlington! We are teaming up with Ballston CrossFit for our summer 5K. Join us for a light run (or walk!) from the Ballston CrossFit gym through the Custis Bike trail in Arlington, VA. After the...Read More

Partner WOD: 20-16-12-8-4-8-12-16-20 (116 reps) Chest to Bar Pull Ups Thruster 115/80, Fx: 95/65 Front Rack lunges 115/80, Fx: 95/65 Power Snatches 115/80 Fx: 95/65 Synchonized Burpees Finisher if desired (feel free to tackle this with your partner): Row 1776 meters For America!Read More