Strength: E3MOM 154 Tempo Deadlifts (30×1) + 4 Deadlifts Conditioning: 3 Rounds20 Toes to Bar (Fx: 10 Toes to Bar)20 Push Press (135/95) (Fx: 95/65)Read More

Strength: E2MOM 102 Turkish Get-ups (Each Arm ME) Conditioning: AMRAP 16 400m Run 16 Dumbbell Box Step Ups (Rx: 50/35) (Fx: 35/20) (Rx+: 70/50)8 Alternating Single Arm Devil’s Press (Rx: 50/35) (Fx: 35/20) (Rx+: 70/50)Read More

Strength: E3MOM 153 Thrusters + 3 Front Squats (ME) Conditioning: 21 – 15 – 9Hang Power Snatches (135/95) (Fx: 95/65)Air SquatsEvery time you break on the snatches:200m RunRead More

We are excited to share that for the 4th year in a row, Northern Virginia Magazine has once again announced us as the Best CrossFit gym in NoVa! Our great team of 14 coaches works very hard to deliver excellent coaching to our community and we are honored to see our hard work pay off. For over...Read More

Weekly OverviewEvents/ClassesMondayDumbbell Bicep Curls Free Beginner CrossFit – 6:45pm REGISTERTuesdayCalorie RowCore Blast – 6:45pmFree Beginner CrossFit – 7:45pm REGISTERWednesdayThrustersThursdayTurkish Get-UpsFridayDeadliftsSaturdayCalorie BikeSundayStrict PullsYoga – 10:00am Strength: 4 Rounds10 Each Arm Dumbbell Bicep Curls 10 Dumbbell Tricep Extensions 10 Alternating Deficit Goblet Reverse Lunges Conditioning: 30 – 20 – 10Russian Kettlebell Swings (32/24) (Fx: 24/16)Box Jump Overs...Read More

Yoga with Kristen – 10:00AM Strength: E2MOM 124 Power Snatches + 4 Hang Power Snatches (↑)Must be touch and go. Conditioning: For Time:21 – 15 – 9 – 6 – 3 Thrusters (Rx: 95/65) (Fx: 65/55) Burpees Over the BarRead More

Conditioning: E4MOM 201: 600m Run (Fx: 400m Run)AMRAP Strict Pull Ups (Fx: Pull Ups)2: Rest3: 600m Run (Fx: 400m Run)AMRAP Chest to Bar Pull Ups (Fx: Pull Ups)4: Rest5: 600m RunAMRAP Bar Muscle Ups (Fx: Chest to Bar Pull Ups)6: RestAt 24:001000m Run For Time (Fx: 800m Run)Record total gymnastics reps and 1000m run time.Read More

ONE week left to make a donation to our Little Lights fundraiser and we match it! We are so close to our goal!! Donate HERE!!! Little Lights is a non-profit organization that empowers under-served youth and families in Washington, D.C. through practical assistance, racial reconciliation, and the love of Christ. Strength: E4MOM 2015 Barbell Roll-Outs50m...Read More

Strength: EMOM 161 Squat Clean (ME) Conditioning: 2 Rounds50/40 Calorie Row (Fx: 40/30)50 Wall Balls (20/14)Time Cap 15:00Read More

Congratulations to BCF members Gary and Kelley on their recent engagement!!!!! #engaged #couplewhowodstogetherstaytogether #bcflover Strength: AMRAP Unbroken Strict Press– Rest 2:00 –AMRAP Unbroken Push Press– Rest 2:00 –AMRAP Unbroken Push Jerk Rx: (115/80) (Fx: 75/55) (Rx+ 135/95) Score is total reps. Conditioning: AMRAP 1612 Toes To Bar (Fx: 10) 24 Box Jumps (24/20)12 Front Rack Lunges (115/80)...Read More