10:00 – 11:00am: Foam Rolling & Stability Workshop with Dr. Scott Murray!!! Free Beginner CrossFit Class (12:00 pm) REGISTER HERE Strength: E2MOM 16Clean1: 3@60-65%2: 3@65-70%3: 2@70-75%4: 2@75-80%5: 1@80-85%6: 1@85-90%7: 1@90%+8: 1@90%++ Conditioning:  AMRAP 1510 Strict Pull Ups (Fx: Kipping Pull Ups)10 Strict HSPU (Fx: Kipping HSPU)200/150m RowRead More

Strength: Every 2:30 for 5 Rounds5 Bench Press@90% of 5RM Conditioning:  For Time:30 Hang Power Snatch (75/55)30 Overhead Squats (75/55)150 Double Unders (Fx: 100 DUs)Time Cap 10:00Read More

Strength:  E3MOM 15Deadlift1: 6@75-80%2: 6@75-80%3: 6@80-85%4: 6@80-85%5: 6@80-85% Conditioning:  EMOM 151: 20/15 Calorie Assault Bike (Fx: 15/12)2: 20/15 Calorie Ski Erg (Fx: 15/12)3: Max Effort Burpees4: Rest5: RestRead More

!!!! 5 YEAR MEMBER SPOTLIGHT !!!! Jon Bakutes: Q: How many days a week do you workout (and typically what time slot)? A: Average 3 times per week.  8:30pm time slot for lifeeeee. Q: What is your favorite thing about BCF? A: It saves me from looking like I have a desk job, even though...Read More

Skills Class with Coach Cooper 5:45pm (Kipping/Butterfly pull-ups) Free Beginner CrossFit Class 6:30pm REGISTER HERE Core Blast with Shauna at 6:45pm!!! Strength: E3MOM 15Back Squat1: 6@75-80%2: 6@75-80%3: 6@80-85%4: 6@80-85%5: 6@80-85% Conditioning:  5 Rounds200m Run15 Push Jerks (135/95) (Fx: 95/65)Read More

WODsEventsMonday“Holleyman”5:00 – 7:00pm: FREE Chiropractic Treatment by Arlington Pain and RehabTuesdayBack SquatsSkills Class with Coach Cooper 5:45pm (Kipping/Butterfly pull-ups) Free Beginner CrossFit Class 6:30pm REGISTER HERE Core Blast with Shauna at 6:45pm!!!WednesdayPartner Metcon ThursdayDeadliftsFridayBench PressSaturdayCleans10:00 – 11:00am: Foam Rolling & Stability Workshop with Dr. Scott Murray!!!Free Beginner CrossFit Class 12:00pm REGISTER HERE SundayRope Climbs and...Read More

Yoga with Kristen – 10:00 AM!!!  Today!!! 1:00-3:00pm – Brunch at Medium Rare – Arlington!!! Conditioning:  AMRAP 35With a PartnerPartner 1: 50/40 Calorie Row (Fx: 40/30)Partner 2:200m Run 15 Power Snatch (95/65) (Fx: 75/55)30 Air Squats Once both partners have completed their prescribed work, that will count as 1 round and they will switch stations.Read More

Free Beginner CrossFit Class (12:00 pm) REGISTER HERE !!!Reminder!!! 1:00-3:00pm – Brunch at Medium Rare – Arlington!!! Strength: E3MOM 15Deadlift1: 6@75-80%2: 6@75-80%3: 6@75-80%4: 6@80-85%5: 6@80-85% Conditioning:  Work 1:30/Rest :30Until you complete:3 Rounds15 Burpee Box Jump Overs (24/20)10 Ring Dips (Fx: Hand Release Push Ups)Read More

  Strength: EMOM 161: 5 Each Side Pallof Press (:02 Out/ :02 In)2: 10 GHD Sit Ups (Weighted if possible) (Fx: Weighted Sit Ups) 3: 20 Russian Twists4: 100m Easy Ski Erg Conditioning:  AMRAP 122 – 4 – 6 – 8 – 10…Alternating Pistols (Fx: Alternating Reverse Goblet Lunges (35/20))Hang Power Clean and Jerks (135/95)...Read More

 We’ve Got Your Back: A Seminar for Back Pain in CrossFit 6:30-7:30pm     Strength:  E2MOM 16Snatch1: 3@60-65%2: 3@65-70%3: 2@70-75%4: 2@75-80%5: 1@80-85%6: 1@85-90%7: 1@90%+8: 1@90%++ Conditioning:  3 Rounds10 Each Arm Kettlebell Front Rack Lunge (Rx: 24/16) (Fx: 16/12)10 Each Arm Kettlebell Front Squat (Rx: 24/16) (Fx: 16/12)25ft Handstand Walk (Fx: Bear Crawl) Rx+: Unbroken Handstand...Read More