Alright BCF, we are seeing lots of mobility issues on a regular basis. There are 2 options: athletes start dedicating to doing more mobility before and after WODs we’ll use more time during the WOD for mobility (which will leave us less time for strength, long metcons and skill work) We designed the box with...Read More

BCF JERSEY FAN WOD – TODAY! You all wanted more themed WODs, so get those jerseys out and rep your #1 sports team during a fun-filled workout! Soccer, football, hockey, basketball.. whatever sport you’re a fan of! Sky’s the limit for creativity! High socks, war paint, shoulder pads, baseball gloves??? Then we’ll follow up the evening...Read More

BCF JERSEY FAN WOD – Thursday Oct 1st. You all wanted more themed WODs, so get those jerseys out and rep your #1 sports team during a fun-filled workout! Soccer, football, hockey, basketball.. whatever sport you’re a fan of! Sky’s the limit for creativity! High socks, war paint, shoulder pads, baseball gloves??? Then we’ll follow...Read More

BCF JERSEY FAN WOD – Thursday Oct 1st. You all wanted more themed WODs, so get those jerseys out and rep your #1 sports team during a fun-filled workout! Soccer, football, hockey, basketball.. whatever sport you’re a fan of! Sky’s the limit for creativity! High socks, war paint, shoulder pads, baseball gloves??? Then we’ll follow...Read More

Chiropractors from Arlington Pain and Rehab will be at BCF tonight 6-7pm. If you have any soft tissue injuries/tightness, come out and receive some free treatment! =========== Thurs evening – BCF JERSEY FAN WOD You all wanted more themed WODs, so get those jerseys out and rep your #1 sports team during a fun-filled workout!...Read More

Yoga with Nina at 10am! Free for members and $10 for friends – come get bendy! =======================================        “Danny” Oakland SWAT Sergeant Daniel Sakai, age 35, was killed on March 21, 2009 in the line of duty along with fellow officers Sergeant Ervin Romans, Sergeant Mark Dunakin, and Officer John Hege. Daniel is...Read More

Free WOD at noon – bring your friends out to try CrossFit! ======= Come out today and show some love for all the athletes of CFR7 and BCF this weekend at Team SuperFit DC at Trident CrossFit.  It’s an all day team competition. If you’ve never seen a competitive fitness event in person then get down...Read More

Boot Camp with Coach Bryan at 5:30pm tonight! ============== Come out this Saturday and show some love for all the athletes of CFR7 and BCF this weekend at Team SuperFit DC at Trident CrossFit. It’s an all day team competition. If you’ve never seen a competitive fitness event in person then get down there. $10...Read More

Come out this Saturday and show some love for all the athletes of CFR7 and BCF this weekend at Team SuperFit DC at Trident CrossFit.  It’s an all day team competition. If you’ve never seen a competitive fitness event in person then get down there. $10 at the door.  For more info click here. ======================================= Teams...Read More

Deadlifts: 10@70%, 8@75%, 6@80%, 4@85% AMRAP 12 of: 10 Single leg RDLs with KB (5 each leg)(Rx 32/24, Fx 24/16) 15 Box Jumps 24/20 (games standard) 10 ring dips* 200 meter run *(no thicker than medium band if needed) (sub out will be box/bench dips)Read More