Free class at noon, bring your friends! Note – Barbell Club is cancelled today (come join us tomorrow or just come to open gym to work on your lifts). ======================================================= Fitness: Front squat, find heavy double Performance: Front squat, find heavy single   Fitness & performance: 5-4-3-2-1: Front squats, 85% of heavy single Rope climbs...Read More

Reminder, WOD with Warriors and Team RWB Washington DC on Veterans Day!!https://www.facebook.com/events/1463224050566618/?ref_newsfeed_story_type=regular ====================================================== Fitness & performance: Deadlift, find a heavy triple   Fitness: 4 rounds for time: 400 Meter Run 9 pull-ups 9 ring dips 40 Double-Unders Performance: 4 rounds for time: 400 Meter Run 6 Muscle-Ups 60 Double-Unders  Read More

Fitness: High-hang snatch, 6×3 (A) 5-10-15-10-5: Hang power cleans, 75/55 Over the bar burpees Thrusters, 75/55 Performance: High-hang snatch, 6×3 (ME) 5-10-15-10-5: Hang power cleans, 95/65 Over the bar burpees Thrusters, 95/65Read More

Skills class at 8:30pm will cover butterfly pull-ups, kipping ring dips and double unders. These class are designed for beginners or others who haven’t been able to master these movements – join Coach Jake to learn proper technique! ================================================================ Warm-up: 5 min double unders Fitness: Push press, 5×3 (A) AMRAP 15: 5 box jumps, 24/20 30 second...Read More

Technique: Kipping Pull-up technique (also muscle up technique at 5:30, 6:30 & 7:30pm WODs) or 50 pull-ups for time or 30 muscle ups for time   Fitness & performance: “BCF vs. CFSA Throwdown Team WoD #1” In teams of four, complete relay of: 25 calorie row 20 shoulders to overhead, 135/80 15 pull-ups (chest to...Read More

Fitness: Back squat, 5×5 (A) AMRAP 10: 10 kettlebell swings, 24/16 15 sit-ups 20 air squats     Performance: Back squat, 10×3 (~80%) AMRAP 10: 10 kettlebell swings, 32/24 15 sit-ups 20 air squats James 1:2-4: Consider it pure joy, my brothers, whenever you face trials of many kinds,  because you know that the testing of your...Read More

NO YOGA TODAY!! ======================================================= Fitness: Snatch, 10×1 (A) Performance: Snatch, find heavy single   Fitness & performance: 5 rounds, AMRAP 90 seconds: 1 snatch 3 box jumps (Fx: 24/20; Rx: 32/26) 5 kettlebell swings (Fx: 24/16; Rx:32/24) *Rest 30 seconds after each round, then start off where you left off. **Use 80% of HS for...Read More

BCF vs. CFSA Throwdown tonight from 7-10pm – come support your fellow athletes compete head to head against the best athletes from CFSA! Free WOD at noon – bring out your friends show them a fun CrossFit workout! ==================================================== Fitness: Deadlift, 5×5 (A) Performance: Deadlift, 2×5 (75%); 1×5 (80%); 1×5 (85%); 1×5 (90%)   Fitness:...Read More

Happy Halloween BCF (pumpkin carving compliments of Courteney)!! Competition time!! Our top athletes will be competing against the top athletes from CFSA THIS WEEKEND!! Come cheer them on – 7pm Sat night at BCF!!https://www.facebook.com/events/640836602701432/?context=create&ref_dashboard_filter=upcoming&source=49 ========================================================= You will partner up with someone for the WOD. If you are alive you will start the workout with the first...Read More

Competition time!! Our top athletes will be competing against the top athletes from CFSA THIS WEEKEND!! Come cheer them on – 7pm Sat night at BCF!!https://www.facebook.com/events/640836602701432/?context=create&ref_dashboard_filter=upcoming&source=49 ==================================================================================== Skill: turkish get-ups Fitness: AMRAP 12: 8 pushups 12 hang power cleans, 95/65 16 ABMAT sit-ups *At the 3, 6 and 9 minute mark, complete at 200m run then...Read More