Dexa Scans this Saturday, 8:30am-12:30pm!!! Click here to reserve your time slot! AirrostiFit Assessments 5:15pm-7:15pm!!! Skills Class with Coach Cooper at 5:45pm!!! Core Blast with Shauna at 6:45pm!!! Free Beginner CrossFit Class 7:45 pm REGISTER HERE Strength: E3MOM 185 Push Jerks (ME) Conditioning: AMRAP 75 Power Snatches (115/80) (Fx: 95/65) (Rx+: 135/95)10 Overhead Squats (115/80)...Read More

WODsEventsMondayBack Squats TuesdayPush Jerks AirrostiFit Assessments (5:15-7:15)Skills Class (5:45pm)Core Blast (6:45pm)Free Beginner CrossFit Class (7:45 pm) REGISTER HERE WednesdayPartner Rowing Metcon Thursday“Diane” FridayRunning and Rope Climbs SaturdayThruster and Push Press Complex Body Composition DEXA ScansFree Beginner CrossFit Class (12:00 pm) REGISTER HERE SundayStrict Gymnastics Strength Yoga (10:00 am) Strength: E2MOM 10Back Squat1: 8@65-70%2: 8@70-75%3: 8@70-75%4: 8@75-80%5:...Read More

10:00 AMYoga with Georgia! Strength: E3MOM 153 Jerk Dip Holds (↑) Ten second pause in dip on each rep. Start at 90 – 95% of front squat and build in small increments. Conditioning: AMRAP 105 Left Arm Devil’s Press (50/35) (Fx: 35/20)5 Right Arm Devils Press (50/35) (Fx: 35/20)10 Left Arm Dumbbell Thrusters (50/35) (Fx:...Read More

Free CrossFit for Runners Powered by Ballston CrossFit & Potomac River Runners (8:45 – 10:00am) Free Beginner CrossFit Class (12:00 pm) REGISTER HERE Strength: E2MOM 201: 8 Bench Press @75 – 80%2: 8 Pendlay Row (A) Conditioning: For Time:30 Strict Handstand Push Ups (Fx: Kipping HSPU)Each time you break:30 Burpees Time Cap 15:00Read More

Congrats to Coach (and Physical Therapist) Alex on completing the Clinical Management of the Athlete seminar through ICE Physio! She can’t wait to share her newfound knowledge with the BCF community (stay tuned)! At BCF, we invest heavily in continued education in our constant pursuit of excellence. Oh, and at the seminar, Alex also hit...Read More

Strength: “Man Test”AMRAP 10Clean and Jerks (Bodyweight/70% Bodyweight) Conditioning: 4 Rounds for Quality10 Each Arm Tempo Kettlebell High Pulls (3×11) 10 Tempo Straight Arm Banded Pull Downs (3×31)100ft Each Arm Kettlebell Overhead Carry Read More

NO OPEN GYM TODAY: 1:00pm – 3:30pm FREE WORKSHOP – Simple Nutrition Strategies For Fat Loss, Energy and, Performance (7:30 PM) SCHEDULE UPDATE – No Open Gym Wednesday afternoon and 7:30pm WOD is cancelled for the Nutrition Workshop. Conditioning: Cash-in: 800m Run20 – 15 – 10Toes to BarsBack Rack Lunges (135/95) (Fx: 95/65) (Rx+: 185/125)Cash-out:...Read More

Skills Class with Coach Cooper at 5:45pm!!! Free Beginner CrossFit Class (6:30 pm) REGISTER HERE Core Blast with Shauna at 6:45pm!!! Strength: E3MOM 185 Power Snatches (ME) Conditioning: 4 Rounds4 Ring Muscle Ups (Fx: Chest to Bar Pull Ups)8 Deadlifts (225/155) (Fx: 185/125)12 Burpees Over the BarRead More

WODsEventsMondayFront SquatFREE ART Soft Tissue Treatment from Full Motion Life & Sport (5:15 – 6:45pm) TuesdayPower SnatchesSkills Class (5:45pm)Core Blast (6:45pm)Free Beginner CrossFit Class (6:30 pm) REGISTER HERE WednesdayCore StrengthFREE WORKSHOP – Simple Nutrition Strategies For Fat Loss, Energy and, Performance (7:30 PM)Thursday“Man Test”FridayDeadlift SaturdayBench Press + Pendlay RowFree CrossFit for Runners Powered by Ballston CrossFit...Read More

10:00 AMYoga with Kristen! Strength: E2MOM 10Strict Press1: 10@60%2: 10@65%3: 8@70%4: 8@75%5: 8@75%+ Conditioning: For Time:20/17 Calorie Assault Bike (Fx: 15/12)100 Front Rack Lunges (75/55) (Fx: 55/35)To earn Rx/Fx the barbell must not touch the ground from the start to the finish of the lunges.Read More