For the fourth year in a row, Coed Teams of 4 compete in the shadow of the Washington Monument with a view of the United States Capitol building. Seriously, this is the most photogenic event in the history of freedom loving exercise. Grab your swolemates and get registered today- before prices go up in April!...Read More

Holiday Schedule for the week July 2nd: No Skills Class. All other classes will run as scheduled July 3rd: 8:30pm Class is Cancelled. All other classes will run as scheduled July 4th: 10am WOD only. All other classes are cancelled ==================================================== Full Motion Life and Sport will be here tonight for any athletes with soft...Read More

No Skills Class today but it’ll return next week! Holiday Schedule for next week July 3rd: 8:30pm Class is Cancelled. All other classes will run as scheduled July 4th: 10am WOD only. All other classes are cancelled ============================= Thruster: Find a Heavy Double *From the Rack 4 Rounds for time: 12 Pistols 12 Toes to...Read More

Free Class starts at noon today. Tell a friend who has been thinking about starting CrossFit Holiday Schedule for next week July 2nd: No Skills Class. All other classes will run as scheduled July 3rd: 8:30pm Class is Cancelled. All other classes will run as scheduled July 4th: 10am WOD only. All other classes are...Read More

BCF/CFR7 Nationals game June 23rd!!! Make sure you reserve and purchase your spot. Tickets are $25 (scoreboard pavilion section) and tickets include a free beer. Friends are welcome. Members need to reserve their space by sending money via PayPal to [email protected] or [email protected] via PayPal (be sure to choose sending money to a friend so...Read More

“Amanda” 9-7-5 Ring Muscle Ups Squat Snatches 135/95 Scale: 1:1 Pull Ups+ring dips Compare to 8/5/2016, 6/24/15, 2/23/14, 9/7/13 Front Squat: 3 x 12 (ME)Read More

Congrats go out to Coach Rich, Madison, Art, and Spence for their second-place finish in last weekend’s SuperFit Games! =============================================== Double Unders Skill E3MON 15: Perform 1 round of: 15 Wall Balls Shots 20/14 15 Kettlebell Swings 24/16 30 Double Unders *every 3 minutes/ 5 rounds RX+: 20 Wall Balls Shots 20/14 (11’/10′) 20 Kettlebell...Read More

Clean and Jerk Find a heavy singleRead More

6:30pm Free Class is tonight for anyone wanting to try CrossFit for the first time! Arlington Pain and Rehab will be here to give free Chiro treatments to athletes from 5pm-6:30pm =========================== 1 Mile Run then: 21-15-9 Chest to Bar Pull Ups, FX: Pull ups Deadlift 185/125, Fx: 135/95 Burpees Over the Bar 1 Mile...Read More

Strength for the week Monday: Overhead Lunge Tuesday: Long Metcon Wednesday: Clean and Jerk Thursday: Double MetCon Friday: “Amanda” Saturday: Strict Press/Push Press/Push Jerk Sunday: Thruster =========================== OH Lunge: 5 x 10 Meters (ME) Tabata: Renegade Row 50/35 Fx: 40/30 Sit Ups Row Plate Ground to Overhead 45/25 Fx: 25/15Read More