Core Blast tonight at 6:45pm!!! Strength: 3 Rounds 10 Reverse Burpees (Rx+: Candlesticks)20 Shoulder Taps (Fx: Pike on Box Shoulder Taps) (Rx+: Free Standing) :45 Active Pull-up Hang (Fx: :30) Conditioning: 3 Rounds6 Each Arm Dumbbell Front Squat (50/35) (Fx: 35/20) (Rx+: 70/50)12 Burpees6 Each Arm Dumbbell Thrusters (50/35) (Fx: 35/20) (Rx+: 70/50)12 Burpees Time...Read More

Weekly OverviewEvents/ClassesMondayDeadliftsFree Beginner CrossFit – 6:45pm REGISTERTuesdayGymnastics StrengthCore Blast – 6:45pmFree Beginner CrossFit – 7:45pm REGISTERWednesdayStrict PressThursdaySquat CleansFridayCore StrengthSaturdayRunning and GymnasticsSundayPower SnatchesYoga – 10:00am Strength: E3MOM 1510 Deadlifts (ME) Conditioning: “Grannie”50-40-30-20-10Double Unders Sit-Ups Start Each Round with:6 Clean and Jerks (135/95) (Fx: 95/65)Read More

Yoga with Kristen – 10:00AM Strength: Tabata Mountain Climbers– Rest 1:00 –Tabata KB Halo (Alternate Directions each Round) – Rest 1:00 –Tabata Dumbbell Flys Conditioning: 30 – 20 – 10Handstand Push Ups (Fx: Hand Release Push Ups)Box Jumps (24/20)Read More

REMINDER!!! – New 8:30am class Mondays, Wednesdays and Fridays!!! Conditioning: “Isabel”30 Snatches (135/95) Finisher: E2MOM 181: 10 -15 Body Saws (Fx: :45 Low Plank)2: 50 Foot Handstand Walk (Fx: :45 Handstand Hold) 3: 5 Skin the CatsRead More

Happy 4th of July!! First Lieutenant Travis Manion, 26, of Doylestown, Pennsylvania, assigned to 1st Reconnaissance Battalion, 1st Marine Division, I Marine Expeditionary Force, based in Camp Pendleton, California, was killed by sniper fire on April 29, 2007 while fighting against an enemy ambush in Anbar Province, Iraq. He is survived by his father, Colonel...Read More

TWO weeks 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: E2MOM 123 Hang Power...Read More

Strength: E3MOM 153 Tempo Front Squats (30×1) + 3 Front Squats (↑) Conditioning: AMRAP 103 – 6 – 9 – 12 – 15…Wall Balls (20/14) Russian KB Swings (Rx: 32/24)(Fx: 24/16)Read More

Strength: E2MOM 124 Power Cleans + 4 Hang Power Cleans (↑)Must be touch and go. Conditioning: 5 Rounds10 Alternating Dumbbell Hang Split Snatches (50/35) (Fx: 35/20) (Rx+: 70/50)10 Alternating Dumbbell Hang Clean and Split Jerks (50/35) (Fx: 35/20) (Rx+: 70/50)10 Burpees Over the DumbbellRead More

Congratulations to BCF members Hannah and Connor on their recent engagement. #engaged #couplewhowodstogetherstaytogether #bcflover Core Blast tonight at 6:45pm!!! Strength: EMOM 12 1: 20 Barbell Curls 2: 10 Dumbbell Pull Overs 3: :45 Plank (Weighted if Possible) Conditioning: AMRAP 15 10 Push Press (Rx: 135/95) (Fx: 115/80) (Rx+: 155/105) 10 Toes To Bar 10 Deadlifts (Rx: 135/95) (Fx:...Read More

DON’T FORGET!!! Monday, June 29, 6:30PM: Join us for an information session with Little Lights rep Teddi Berschel ([email protected]) to learn more about this great organization we are partnering with to support our local community! You will have an opportunity to register as a volunteer and also commit to being a leader for the BCF/CFR7 community...Read More