WODsEventsMondayBench Press and Ring Rows5:00 – 7:00pm: FREE Chiropractic Treatment by Arlington Pain and RehabTuesdayBack SquatsSkills Class with Coach Cooper 5:45pm!!! (Toes to Bar) Core Blast with Shauna at 6:45pm!!!Free Beginner CrossFit Class 6:30pm REGISTER HERE WednesdayDeadliftsThursdaySplit Jerks7:00 – 11:00pm: Farewell to Jeremy and Jace & BCF 8 year celebration!!! @ Bronson Bierhall FridayValentine’s Day Partner...Read More

SCHEDULE CHANGE – we are extending Sunday afternoon Open Gym another 2 hours. Going forward, Sunday Open Gym will run from 12:15-3:30pm! Enjoy more time to build your fitness at BCF! Yoga with Kristen – 10:00 AM!!! Strength: E2MOM 10Strict Press1: 5@65 – 70%2: 5@70 – 75%3: 5@75 – 80%4: 5@75 – 80%+5: 5@75 –...Read More

Free Beginner CrossFit Class (12:00 pm) REGISTER HERE Strength: E3MOM 151 Power Clean + 1 Hang Power Clean + 1 Power Clean (ME)Must be touch and go. Conditioning: AMRAP 1122 Alternating Dumbbell Hang Clean and Jerk (50/35) (Fx: 35/20) (Rx+: 70/50)11 Chest to Bar Pull Ups (Fx: Pull Ups)Read More

Conditioning: EMOM 301: 15/12 Calorie Ski Erg2: 15/12 Calorie Assault Bike3: 200m Run4: 1 Squat Snatch (ME)5: RestRead More

Strength: EMOM 121: :15 – :30 Paralette L-Sit Holds (Fx: Tuck Holds)2: 10 – 20 Wall Facing Shoulder Taps (Fx: Pike Position on Box Shoulder Taps)3: 10 – 20 Seated leg lifts over KB4: 100m Jog Conditioning: 6 Rounds14 Burpees7 Push Press (115/80) (Fx: 95/65) (Rx+: 135/95)Read More

Strength: 20 min. to establish:8RM Back Squat Conditioning: AMRAP 86 – 12 – 18 – 24…Toes to BarBetween Rounds:10 Kettlebell Swings (32/24) (Fx: 24/16)10 Hand Release Push UpsRead More

Skills Class with Coach Cooper (Ring muscle ups) at 5:45pm!!! Core Blast with Shauna at 6:45pm!!! Free Beginner CrossFit Class 7:45pm REGISTER HERE Strength: Every 1:30, Alternating Movements4 Rounds1: 5 Weighted Strict Pull Ups (↑)2: 5 Weighted Strict Ring Dips (↑) Fx:4 Rounds 1: 3 – 5 Strict Pull Ups2: 3 – 5 Strict Ring...Read More

WODsEventsMondayDeadlift Test TuesdayStrict Gymnastics Strength Skills Class with Coach Cooper 5:45pm!!! (Ring muscle up) Core Blast with Shauna at 6:45pm!!!Free Beginner CrossFit Class 7:45pm REGISTER HERE WednesdayBack Squat Test Thursday Gymnastics Strength FridayStrength/Conditioning Combo WOD SaturdayPower Cleans Sunday Strict Press Yoga (10:00 am) NEW PROGRAMMING BLOCK!!!! Block Two: General Strength/Aerobic and Anaerobic Capacity (February 3...Read More

SCHEDULE CHANGE – due to the Super Bowl, the evening WOD and Open Gym have been shifted one hour earlier and will start at 4:30pm. Faith and Fitness FREE Workout & Discussion – 2:30 pm Yoga with Kristen – 10:00 AM!!! Strength: E2MOM 201: 8 Bench Press (ME)2: 8 Pendlay Row (ME) Conditioning: 3 Rounds10...Read More

Free Beginner CrossFit Class (12:00 pm) REGISTER HERE Strength: E3MOM 185 Power Cleans (ME) Conditioning: AMRAP 1230 Dumbbell Snatches (50/35) (Fx: 35/20) (Rx+: 70/50)30 Dumbbell Push Press (50/35) (Fx: 35/20) (Rx+: 70/50)50 Double Unders Alternate hands every 5 reps for both movements.Read More