Overview of the Week Monday:Tuesday:Wednesday:Thursday:Friday:Saturday:Sunday: DeadliftsShoulder-to-Overhead ComplexRope ClimbsPower Clean ComplexBack SquatsSnatch ComplexStrict Gymnastics 5:15 – 6:45 pmFree ART soft tissue treatment from our friends at Full Motion Life & Sport! MORE DETAILS >> New classes added this week! 7:30 am WODs will be every weekday! Strength: Deadlift4 @ 75-80% 4×4 @ 80-85% Rest 2-3 minutes...Read More

10:00 AMYoga! Come say hi to the new instructor, Kristen! 1:20 PMSkills & Mobility Workshop with Brandon! Rope climbing! 3:30 PMFaith & Fitness Workout and Discussion. MORE DETAILS >> Strength: E3MOM 211 Squat Clean + 1 Front Squat + 1 Push Jerk (ME) Conditioning: 5 Rounds400m Run20 Toes-to-Bar (Fx: 15 Toes-to-Bar)10 Strict Handstand Push-ups (Fx:...Read More

10:15 – 10:45 AMFree Mobility/Stability Seminar with Airrosti! MORE DETAILS >> 12:00 NOONFREE Beginner CrossFit Class! Anyone interested in trying out a CrossFit class is welcome to come check out what BCF has to offer! Intern no more! COACH Cam has been killing it! AND, starting Monday, we’re adding classes so there’s a 7:30 am...Read More

Strength: E3MOM 21Power Snatch + Hang Power SnatchSet 1: 75%Set 2: 80%Set 3: 80%Set 4: 85%Set 5: 85%Set 6: 85%+Set 7: 85%+ Percentages based on 1RM power snatch. Conditioning: Rx:3 Rounds5 Strict Pull UpsRest 1 Minute5 Kipping Pull Ups5 Kipping C2B Pull Ups3 Bar Muscle Ups Rest 2 minutes between rounds. Fx:3 Rounds2 Strict Pull...Read More

BCF,We are very excited to announce that Brock has been promoted to Head Coach at BCF! In addition, Brock just passed his CrossFit Level 3 certification, which was the final step needed for his promotion. Brock has continued to demonstrate excellence in coaching, building relationships/community and management skills! Most importantly, it’s been great to see Brock...Read More

5:15 – 7:15 PMFree Airrosti FIT Assessments! MORE DETAILS >> Strength: E2MOM 145 Strict Press (ME) Conditioning: 5 Rounds15/12 Calorie Row (Fx: 12/10 Cals)10 Hang Power Clean and Push Jerks (135/95) (Fx: 95/65)Read More

5:00 – 6:30 PMFree Chiropractic Treatment by Arlington Pain & Rehab. MORE DETAILS >> 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: Deadlift25 Mins. to establish a 6 rep max. AMRAP 1020 Russian...Read More

Overview of the Week Monday:Tuesday:Wednesday:Thursday:Friday:Saturday:Sunday: “MURPH”DeadliftsStrict PressesLong EMOMSnatch ComplexBack SquatsClean & Jerk Complex Class times for Memorial Day are 9:00 AM, 10:00 AM, and 5:30 PM. In memory of Navy Lieutenant Michael P. Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28, 2005. A United States Navy SEAL officer, Murphy was awarded...Read More

10:00 AMLast yoga with Liz! 1:20 PMSkills & Mobility Workshop with Brandon! Kipping/Butterfly pull-ups! Strength: E2MOM 123 Split Jerks (ME) Take barbell from rack. Conditioning: AMRAP 1060 Double Unders15 Deadlifts (185/125) (Fx: 135/95)15 Burpees over the BarRead More

12:00 NOONFREE Beginner CrossFit Class! Anyone interested in trying out a CrossFit class is welcome to come check out what BCF has to offer! Strength: E2MOM 16Power Clean + 2 Hang Power Cleans (ME) Conditioning: Time Trial2000m RowRead More