Registration is live for the CrossFit Open! Sign up here! A message from Coach Brandon about the CrossFit Open: Hey fit fam, I’ll be heading out here to my honeymoon soon and just wanted to say a couple things about the CrossFit 2020 Open since it will start before I get back. This will be...Read More

SCHEDULENo 3:30 PM WOD or afternoon open gym today. Conditioning: AMRAP 2510 Hand Release Push-ups15/12 Calorie Row20 Alternating Dumbbell Snatches (50/35) (Fx: 35/20)25 Sit-ups Finisher: 3 Rounds For Quality100m Farmers Carry (Heavy KB)30 sec. L-Sit (From pull-up bar) 10/Arm Tempo Bent Over Dumbbell Row (32X1)Read More

SCHEDULEThe afternoon open gym session is only from 3:30 – 4:30 pm today. Strength: E2MOM 16Hang Power Clean1: 7@ 55%2: 6@ 60%3: 5@ 65%4: 4@ 70%5: 3@ 75%6: 2@ 80%7: 1@ 85%8: 1@ 90% All multi-rep sets should be touch-and-go. Conditioning: Work 2:00/Rest 1:00 until you have completed:6 Rounds10 Deadlifts (185/125) (Fx: 135/95) (Rx+: 225/155)15...Read More

5:00 – 6:30 PMFree chiropractic treatment from Arlington Pain & Rehab. DETAILS >> 6:45 PMCore Blast with Shauna! 7:45 PMFree Beginner CrossFit Class! Anyone interested in trying out a CrossFit class is welcome to come check out what BCF has to offer! Strength: 10 – 9 – 8 – 7 – 6 – 5 –...Read More

REMINDERRegistration is live for the CrossFit Open! Sign up here! 5:00 – 7:00 PMFree Movement Assessments & Dry Needling Demo from Dr. Sam Hodous. DETAILS >> Overview of the Week WODsEventsMondayBack SquatsFree Movement Assessment & Dry Needling Demo (5-7 pm)TuesdayBench PressFree Chiro Treatment from Arlington Pain & Rehab (5-6:30 pm)Core Blast (6:45 pm) Free Beginner...Read More

10:00 AMYoga with Kristen! 1:20 PMSkills Class. Pull-ups and chest-to-bar! Conditioning: “16.3”AMRAP 710 Power Snatch (75/55)3 Bar Muscle-ups Finisher: EMOM 201: 45 sec. Hollow/Tuck Hold 2: Rest3: 50 ft. Handstand Walk (Fx: 40 sec. Handstand Hold)4: Rest5: Max Time Parallette L-Sit HoldsRead More

Strength: Deadlift25 minutes to establish a 1 rep. max. Conditioning: For Time25 Thrusters (115/80) (Fx: 95/65)25 Burpees-Rest 2 minutes-25 Thrusters (95/65) (Fx: 75/55)25 BurpeesRead More

Strength: 3-4 Rounds5 Skin the Cats6 Turkish Get ups (3L/3R) (Increase weight each round) Conditioning: “Split Triplet Modified” 5 Rounds1 Legless Rope Climb (Fx: Rope Climb)100 Double-Unders (Fx: 75 Double-Unders)10 Dumbbell Hang Split Snatches (50/35) (Fx: 35/20)10 Dumbbell Hang Clean and Split Jerks (50/35) (Fx: 35/20) Time Cap: 20 minutes.Read More

SCHEDULE3:30 PM WOD and afternoon open gym is on! Strength: Back Squat25 minutes to establish a 1 rep. max. Conditioning: AMRAP 103 Power Cleans (185/125) (Fx: 135/95) (Rx+: 205/145)3 Strict Handstand Push-ups (Fx: Kipping HSPU) Add 3 handstand push-ups each successive round (Rd. 1 = 3 HSPU, Rd. 2 = 6 HSPU, etc.).Read More

5:00 – 7:00 PMFree Airrosti Injury Assessments. DETAILS >> Congratulations Laura and Chris! Conditioning: 5 Rounds30 Russian Kettlebell Swings (32/24) (Fx: 24/16)400m Run-Then-50/40 Calorie Row Finisher: 3 Rounds 100m Plate Pinch Carry (25/15)5-10 Strict Pull-ups (3 sec. negative) 100m Double Kettlebell Front Rack Carry (24/16)Read More