3:30 PM8th Annual BCF v. CFR7 v. CF South Arlington Competition. DETAILS >> Strength: Front Squat20 minutes to establish a 1 rep max. Conditioning: “14.1”AMRAP 1030 Double-Unders15 Power Snatch (75/55)Read More

REMINDERCome to the 8th Annual BCF v. CFR7 v. CFSA Throwdown tomorrow! 3:00 pm at CrossFit South Arlington! Strength: E3MOM 21DeadliftSet 1: 3 @ 75-80%Set 2: 3 @ 80-85%Set 3: 2 @ 80-85%Set 4: 2 @ 85-90% Set 5: 1 @ 90-95%Set 6: 1 @ 95%+Set 7: 1 @ 95%++ Conditioning: For Time40 Wall Balls...Read More

SCHEDULE3:30 PM WOD and afternoon open gym is on! Strength: E3MOM 18Power Snatch + 2 Hang Squat Snatches (Max Effort) Rx: Touch-and-go, no regripping/resting after bar leaves the lockout at the top of each snatch. Conditioning: EMOM 15Min 1: 20/16 Calorie Assault Bike (Fx: 16/12) Min 2: 18 Alternating Dumbbell Snatches (50/35) (Fx: 35/20)Min 3:...Read More

REMINDERThe 8th Annual BCF v. CFR7 v. CF South Arlington Throwdown is this Saturday at 3:00 PM! DETAILS >> In honor of Navy Petty Officer 1st Class Jeff Taylor, 30, of Little Creek, VA who was killed in Afghanistan.“My husband was a warrior and a man who believed his purpose in life was to defend...Read More

6:30 PMFree Beginner CrossFit Class! Anyone interested in trying out a CrossFit class is welcome to come check out what BCF has to offer! 6:45 PMCore Blast with Shauna! Strength: E3MOM 21Back SquatSet 1: 3 @ 75-80%Set 2: 3 @ 80-85%Set 3: 2 @ 80-85%Set 4: 2 @ 85-90% Set 5: 1 @ 90-95%Set 6:...Read More

7:30 PMBootcamp is back! New time and new coach! Overview of the Week WODsEventsMondayLong AMRAPBootcamp is back! (7:30 pm)TuesdayBack SquatsFree Beginner CrossFit Class (6:30 pm) Core Blast (6:45 pm)Wednesday“JT”ThursdaySnatch ComplexFridayDeadliftsSaturdayFront Squats8th BCF v. CFR7 v. CFSA Throwdown (3 pm at CF South Arlington)SundayRunningYoga (10:00 am)Skills Class-Double-Unders Pistols! (1:20 pm)Faith & Fitness FREE Workout+Discussion (3:30 pm)...Read More

10:00 AMYoga with Kristen! 1:20 PMSkills & Mobility Class Strength: Rx+: 10 Min. Max Distance Handstand Walk. 25 ft. segments must be unbroken. Rx: 10 Min. Max Distance Handstand Walk Fx: 10 Min Handstand Walk Practice Conditioning: 21 – 18 – 15 – 12 – 9 – 6 – 3American Kettlebell Swings (24/16) (Fx: 16/12)Toes-to-BarRead More

Strength: E3MOM 18Power Clean + 2 Hang Squat Cleans (Max Effort) Rx: Touch-and-go, no regripping/resting after bar leaves the shoulders at the top of each clean. Conditioning: 4 Rounds10 Back Rack Lunges (135/95) (Fx: 95/65) (Rx+: 185/125)10 Strict Handstand Push-ups (Fx: Kipping HSPU)Read More

Conditioning: “Partner 19.1”With a Partner, Alternating MovementsAMRAP 2519 Wall Balls (20/14) (Fx: 14 Wall Balls)19 Calorie Row (Fx: 14 Calories) Both partners work at the same time. They switch movements once they have both completed their 19 reps.Read More

Strength: E3MOM 21Back SquatSet 1: 3 @ 70-75%Set 2: 3 @ 75-80%Set 3: 3 @ 80-85%Set 4: 2 @ 80-85% Set 5: 2 @ 85-90%Set 6: 1 @ 90%+Set 7: 1 @ 90%++ Conditioning: Work 2:00 / Rest 1:00 until you complete:5 Rounds10 Hang Power Cleans (135/95) (Fx: 115/80) (Rx+: 155/105)10 Burpees Over the BarRead More