Skills Class 1:15pm: Handstand Pushups Conditioning: “Diane”21 – 15 – 9Deadlifts (225/155)Handstand Push Ups Finisher: Turkish Get-up Technique5 sets:1 min plank2 Turkish Get-ups each side (↑)Read More

  Strength:  E2MOM 18Clean Pull + Squat Clean (↑) Conditioning: AMRAP 720 Jumping Air Squats10 Front Rack Lunges (115/80) (Fx: 75/55) (Rx+: 135/95)Read More

Go check out our newest Success Story featuring Stephanie Percoco! You can read her full story by clicking HERE Strength: E2MOM 10Push Press1 – 4: 5@65 – 70%5: AMRAP @65 – 70% Conditioning: 4 Rounds20 Toes 2 Bar (Fx: 15)10 Burpees200m RunRead More

Strength: E3MOM 158 Back Squats1: 60 – 65%2: 65 – 70%3: 65 – 70%4: 65 – 70%5: 70 – 75% Conditioning: With a Partner, Alternating RoundsE5MOM 201: AMRAP10/7 Calorie Bike (Fx: 7/5)10 Dumbbell Box Step Ups (24/20) (50/35) (Fx: 35/20) (Rx+: 70/50)2: Rest3: AMRAP10/7 Calorie Ski (Fx: 7/5)5 Each Arm Dumbbell Push Jerks (24/20) (50/35)...Read More

  Core Blast 6:45pm! Great job to two of our very own BCF teams this past weekend as they competed in the DC Capitol Throwdown! What a great support system they had cheering them on this weekend! Both teams took 2nd place in their division! Strength: E2MOM 162 Touch and Go Power Snatches (↑) Conditioning:...Read More

Weekly OverviewEvents/ClassesMondayDeadliftsFree Beginner CrossFit – 6:45pm REGISTERTuesdayPower SnatchesCore Blast 6:45pm!!!WednesdayBack SquatsThursdayPush PressFridaySquat CleanSaturdayBenchmark “Diane”Skills Class at 1:15pm: Handstand PushupsBCF Nationals Game! SundayLong ConditioningYoga – 10:00am Strength: E3MOM 158 Deadlifts1: 60 – 65%2: 65 – 70%3: 65 – 70%4: 65 – 70%5: 70 – 75% Conditioning: 100 Wall Balls (20/14) (Rx+: 11’/10′) But… Every time you break:25...Read More

**We added Open Gym today from 8:50-9:50am** Strength: AMRAP 10Handstand Push-upsRX+: add 4″/2″ deficitFX: Kipping HSPU techniqueScaled: Pressing Strength Development Conditioning: AMRAP 11250/200m Row (Fx: 200/150)15 Hang Power Cleans (135/95) (Fx: 95/65) (Rx+: 165/115)Read More

Skills Class 1:15pm: Strict / Kipping / Butterfly Pullups Strength: E2MOM 124 Tempo Front Squats (33×1) (↑) Conditioning: 3 RoundsWork :30/Transition :151: 12/8 Calorie Bike (Fx: 9/6) (Rx+: 15/10)2: AMRAP Chest to Bar Pull Ups (Fx: Pull Ups)3: AMRAP Toes to Bar4: Rest5: RestRead More

  Big Congrats to Arie and Amanda on their recent engagement. We wish you two the best of luck and a lifetime of happiness! 🙂 Strength:  3 Rounds:30 Overhead Dumbbell HoldMax Unbroken Dumbbell Strict Press:15 Hold at Top of Supinated Grip Pull UpMax Unbroken Supinated Grip Pull Up Time Cap 12:00 Conditioning: 4 Rounds 8...Read More

Strength: E2MOM 18Snatch Pull + Squat Snatch (↑) Conditioning: 5 RoundsWork 1:00/Rest 1:00AMRAP10 Overhead Squats (95/65) (Fx: 75/55) (Rx+: 135/95)50 Double UndersRead More