No yoga today. WOD at 11:15am and Open gym from 12:15-1:30pm =========================================== Fitness: High-hang clean, 5×3 (A) Performance: High-hang clean to low-hang clean, 6×2.1 (A) Fitness & performance: 3 rounds for time: 15 kettlebell sumo-deadlift high-pull, 24/16 20 push ups 25 sit-ups 30 wallball shots, 20/14  Read More

Happy 4th of July BCF!! Schedule for 4th of July weekend (please RESERVE classes): Sat July 4th: 10am WOD, 11am-1pm Open Gym Sun July 5th: 11:15am WOD (yoga is cancelled) and open gym from 12:15pm-1:30pm. ============================================================= Canadian Forces Corporal Nicholas Bulger, 30, of Peterborough, Ontario, assigned to the 3rd Battalion of Princess Patricia’s Canadian Light...Read More

Schedule for 4th of July weekend (please RESERVE classes): Friday July 3rd: regular schedule with an additional 10am WOD Sat July 4th: 10am WOD, 11am-1pm Open Gym Sun July 5th: 11:15am WOD (yoga is cancelled) and open gym from 12:15pm-1:30pm. ============================================================= Fitness: Power snatch, 10×1 (A) Performance: Power snatch; hang snatch, 6×1.2 (ME) *Complex is...Read More

Schedule for 4th of July weekend (please RESERVE classes): Friday July 3rd: regular schedule with an additional 10am WOD Sat July 4th: 10am WOD, 11am-1pm Open Gym Sun July 5th: 11:15am WOD (yoga is cancelled) and open gym from 12:15pm-1:30pm. ============================================================= TEAM WOD!: In teams of three: A. AMRAP 7 of thrusters: 50 reps at...Read More

Schedule for 4th of July weekend (please RESERVE classes): Friday July 3rd: regular schedule with an additional 10am WOD Sat July 4th: 10am WOD, 11am-1pm Open Gym Sun July 5th: 11:15am WOD (yoga is cancelled) ========================================= Fitness: Front squat, 5×5 (A) Performance: Front squat, find heavy quintuple Fitness & performance: 4rds for time: 25 Overhead...Read More

Fitness & performance: Deadlift, find a 5RM Fitness & performance: For time: 80 double unders 200m suitcase carry, 24/16 60 double unders 200m suitcase carry, 24/16 40 double unders 200m suitcase carry, 24/16 20 double undersRead More

Chiropractors from Arlington Pain and Rehab will be in the house tonight from 6-7pm. First come, first served basis for basic treatment and information. Don’t miss the opportunity for some professional help with your self-care. Things don’t stay the same, we can either help ourselves improve, or keep climbing the uphill battle of mobility and...Read More

Yoga with Nina at 10am!  Good yoga article here. WOD schedule for Sunday – 11:15am,5:30pm. Please RESERVE classes (they fill up on Sunday)! ================================================================== Fitness: Overhead squat, 6×2 (A) Snatch balance, 10×1 (A) Performance: Overhead squat, find a heavy double Snatch balance, find a heavy singleRead More

“WOD for Runner’s” event at BCF @ 3:00pm today!!! =========================================================================== Fitness & performance: 2 Rounds for time: 25 walking lunges 25 pull-ups 25 sit-ups 25 box jumps, 24/20 25 double-unders 25 ring dips 25 toes to bar 25 kettlebell swings, 24/16 25 hang squat cleans, 75/65 25 good mornings, 45/35 (must use same barbell from...Read More

Join Ballston CrossFit and Potomac River Runners at 3:00pm on Saturday, June 27th, for a fun and challenging CrossFit workout designed for runners! All fitness levels welcome and CrossFit experience is not required. This team workout will be a great cross-training challenge for runners, and is sure to leave most attendees sore for a few...Read More