Front Squat/Back squat 3 x 3/5 @ 70% of 1RM BS   “Tabata Something Else” Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats....Read More

Free chiropractor treatment with Dr. Kyle from Arlington Pain and Rehab from 6-7pm. ============================= Snatch and C&J technique Olympic Total: Find 1 Rm Snatch and Clean&Jerk Athletes will 22 minutes per lift to establish a 1 RM with 3 attempts each lift.Read More

Yoga with Jenna at 10am! Free for members and $10 for friends! ======================== Superset of: Bench Press 4 x 2 @ 85-95% of 3RM* KB/DB Row 4 x 8-10 (4-5 each side) *3RM established Oct 10   21-15-9 Overhead Squats, 115/80 Toes-to-bar FX: 95/65 Compare to 5/24/15Read More

Free class at noon – bring your friends and get entered into the Oct raffle for a free month of membership. So far, there are no referrals for October so if your friend signs up for our Oct 26 Foundations you’ll likely get a free month of membership! Open gym runs from 12-1:30pm today. ====================================...Read More

Boot Camp at 5:30pm with Coach Rich! Please RESERVE class! ================================= Deadlifts: 5@85%, 3@90%, 2 x 1 @ 95%, PR Attempt   AMRAP 12: 3 Muscle Ups 6 Hang Power Cleans 155/105 9 Clapping push ups FX: C2B, 115/80, Push upsRead More

Snatch: 3@80%, 2@85, 3 x 1 @ 90-95% then, 3 x 2 Snatch Deadlift Pause at Mid thigh :02 @ heaviest weight achieved above   3 rounds for time: 50 Air Squats 50 Double UndersRead More

Boot Camp at 6:30pm with Coach Rich – reservations REQUIRED! ================================ Weighted Pull ups: 5 x 2 AHAP Rest 3:00 then, Perform one ME bodyweight set.   5 Rounds: Sprint 400m Rest 2:00Read More

Running club with Meg at 5:30pm! Partner chipper (one partner working at a time): 50 Cal Row 40 WBS 20/14 30 Burpee Box Jumps 24/20 20 Shoulder to overhead 155/105 10 Strict HSPU 4″deficit 20 Shoulder to overhead 155/105 30 Burpee Box Jumps 24/20 40 WBS 20/14 50 Cal RowFX:115/80, 1 abmat for HSPU  ...Read More

    Check out Abshir and his dance moves at BCF’s 5 Year Anniversary party (2 years into his CF journey and tons of improved confidence!)! ======================================= After exhausting all of my options by trying variety of diets and fitness regiments with no positive or lasting results, I decided to give fitness and a lifestyle...Read More

RX+: Heavy Fran: 15-12-9 Thrusters 135/95 C2B Pull ups RX: Fran 21-15-9 Thruster 95/65 Pull ups   3 Position Clean (Full): 5 x 1 Floor, below knee, above kneeRead More