Yoga with Kristen!!! – 10:00AM Best of NoVa!!! Click HERE to vote BCF as the best CrossFit Gym in Northern Virgina! We have won this award 4 years in a row and would be honored to make it 5 straight!  Conditioning: 3 Rounds:250/200m Row200m Run10 Back Rack Lunges (135/95) (Fx: 95/65)(Rx+: 165/115) – Rest 5:00 –...Read More

Skills Class 1:15pm:  Handstand Pushups 5 Year member Spotlight!Bradley Nix (August 2015) Strength: E3MOM 15Romanian Deadlifts1: 8@45 – 50%2: 8@45 – 50%3: 8@50 – 55%4: 8@50 – 55%5: 8@50 – 55% % Based on 1RM Deadlift Conditioning: AMRAP 129 Each Arm Kettlebell Hang Clean (32/24) (Fx: 24/16)6 Bar Muscle Ups (Fx: Chest to Bar Pull...Read More

Open gym this morning from 8:30-10:30am is cancelled. Sorry for the inconvenience! Strength: E2MOM 101 High Hang Squat Snatch + 1 Hang Squat Snatch + 1 Squat Snatch (↑) Conditioning: EMOM 121: 6 Strict Handstand Push Ups (Fx: 6 Kipping HSPU) (Rx+: 10 Strict HSPU)2: 20/15 Calorie Ski Erg (Fx: 17/13) (Rx+: 25/18)3: AMRAP Kipping...Read More

Dustin Lieske’s Success Story at BCF!I’ve always considered myself a fit person, but that definition has changed significantly over time. I’ve played competitive sports my whole life. High school introduced me to weightlifting, which continued in college. After graduation, the price of gyms in the area dissuaded me from memberships. My workout routine became a...Read More

How many days a week do you workout (and typically what time slot)?When I’m not punching, kicking, elbowing, kneeing the heavy bag, or practicing armbars and chokeholds, I’m here busting my ass three to four times a week reminding myself that I’m doing this for a reason.What is your favorite thing about BCF?I like that...Read More

Arctic Core Blast – 6:45pm!!!!  Coach Cooper just finished his 12 Week Performance Coaches Academy with Olympian Cara Heads Slaughter! Strength:  EMOM 151: 5 Plank to Pike on Rower Seat (Fx: Box)2: :15 – :30 Parallette L-Sit Hold (Fx: Tuck Hold) (Rx+: Rings)3: 10 Alternating Cossack Squats Conditioning:  4 Rounds12 Alternating Single Arm Devil’s Presses (50/35)...Read More

Weekly OverviewEvents/ClassesMondayPower CleansTuesdayGymnastics / MetconCore Blast – 6:45pm! Free Beginner CrossFit – 6:45pm REGISTERWednesdayPush PressThursdayFront SquatFridaySquat SnatchSaturdayRomanian DeadliftSkills & Mobility Class at 1:15pm: Handstand PushupsWeightlifting Seminar (Week 4: Jerk) at 1:15pmSundayLong ConditioningYoga – 10:00am   Strength: E2MOM 101 High Hang Power Clean + 1 Hang Power Clean + 1 Power Clean (↑) Conditioning: Every 1:30 for...Read More

HAPPY VALENTINES DAY! Yoga with Kristen!!! – 10:00AM   Conditioning: “Valentines Day”With a Partner, One person working at a time.Row 1000m 50 Overhead Kettlebell Walking Lunges50 Kettlebell Swings50 Kettlebell Hang Cleans 50 Kettlebell Push Press 50 Pushups 50 Squat Cleans (95/65) (Rx+: 115/80) 50 Box Jumps (24/20) 50 Sit-ups 50 Burpees Row 1000m Rx Kettlebell: (24/16) Rx+ Kettlebell: (32/24) Male/Female teams must share the same barbell for...Read More

Open Gym is Cancelled Saturday Afternoon for the Weightlifting Seminar Skills Class 1:15pm:  Bar Muscle Ups We are excited to celebrate 9 years at BCF! While we have remained laser focused on providing the best coaching and fitness program in the DMV to challenge our members to high levels of fitness, the journey has been quite...Read More

Strength: E3MOM 15Romanian Deadlifts1: 8@45 – 50%2: 8@45 – 50%3: 8@45 – 50%4: 8@50 – 55%5: 8@50 – 55% % Based on 1RM Deadlift Conditioning: AMRAP 124 – 8 – 12 – 16 – 20…Box Jump Overs (24/20) (Rx+: Clear the Box)Toes to BarRead More