Yoga with Jenna at 10am! Free for members and $1o cash for friends! ==================================== Double Practice for 12 Minutes RX: 50-40-30-20-10 5 HSPU after each set   Death by Clean and Jerk: RX 135/95 FX: 115/80 Power clean is acceptable and encouragedRead More

Get excited BCF, CFR7, and CFSA members! We’re stoked to announce the 8th annual BCF vs. CFR7 vs. CFSA  vs Trident Throwdown! Come cheer on your top athletes in a fun, friendly competition! This will be a team competition only! Click here to let us know you’re coming!!Read More

Free class at noon – bring your friends and potentially win a free month of membership! =================================== Snatch: 3@75%, 2@80, 3 x 1 @ 85% (perfect technique and accuracy, you should not miss any lifts)   4 Rounds for time: 30 KBS 24/16 25 KB Dead lifts 24/16 20 OH Lunges (10/side)  Read More

Come join us for a fun FREE Boot Camp workout followed by a casual discussion about faith. People of all fitness levels (CrossFit experience is not required) and all faiths (including no faith) are welcome! Bring along a friend (or 2)! Plan to arrive around 3:15pm so we can get started on time. Click here...Read More

Boot Camp at 5:30pm – reservations are REQUIRED! Bring a friend to join in a fun Boot Camp class and introduce them to BCF! =================================== Strict Press 3 x 7 then 2 drop sets x 7   SuperFit Team Wod #3: Teams of 2 AMRAP 12:00 120 Goblet Squats 32/24 kg Max Cal Row FX: 24/16...Read More

EMOM 20: Odd: 5 TNG Power Cleans 65% of 1RM Even: 200m run AMRAP 10: 20 Double Unders 10 C2B (use hand protection!) Fx: pull-ups (then scale to ring rows)   If time (or on your own): 2 rounds of 2 min plank holds with 1 min restRead More

Boot Camp at 6:30pm – reservations are REQUIRED! If class is full you’ll need to attend the WOD. =================================== Deadlifts: 7@80%, 5@85%, 3@90%   AMRAP 3, 5 and For time. 20 Cal Row 30 WBS 20/14 (yes, we know we are squatting a lot this week – squats are awesome!) 20 T2B 30 Box Jumps...Read More

Run club with Meg at 5:30pm (weather should be beautiful)! Run workout is 3 mile run followed by 6x100m sprints! ============================================= 4 Sets, not for time of (feel free to scale up or down): a) 2 strict HSPU + 4 Kipping HSPU b) 1 Strict Mu + 2 Kipping Muscle Ups Fx:2) 4 Wall walks...Read More

Pain or tightness? Chiropractors from Arlington Pain and Rehab will be in the house tonight from 6-7pm. First come, first served for basic soft tissue/chiropractic treatment. ====================================== Front Squat: 5 x 2 @ 75% of 1RM Back Squat weight *Not a typo then, perform one ME Back Squat Set with same weight AMRAP 10: Ascending by...Read More

Yoga with Jenna at 10am! Free for members and $10 for friends! ===================================== Weighted Pull ups: Find heaviest triple. Rest 3:00 then, Perform on ME bodyweight set.   AMRAP 18: 200 m Run 10 OHS 95/65 20 Abmat sit ups 30 Double UndersRead More