Strength: Back SquatE4MOM 20Set 1: 6@75-80%Set 2: 6@75-80%Set 3: 6@80-85%Set 4: 6@80-85%Set 5: 6@80-85% Conditioning: Run 800m40 Toes-to-Bar (Fx: 20 Toes-to-Bar)Time Cap: 12 min.Read More

Strength: Deadlift2×6@75-80% 3×6@80-85% Rest 2-3 minutes between sets. Conditioning: AMRAP 12250m Row20 Push-Ups15 Chest-to-Bar Pull-Ups (Fx: 15 Pull-Ups)Read More

5:45 PMFunctional Movement for Pelvic Health Seminar. MORE DETAILS >> Strength: E3MOM 211 Power Snatch+1 Hang Squat Snatch+1 Overhead Squat (ME) Conditioning: 5 Rounds20 Air Squats20 Kettlebell Swings (24/16) (Fx: 16/12)5 Power Cleans (165/115) (Fx: 115/80)Read More

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! Conditioning: AMRAP 36With a Partner, Alternating Movements400m Run (one partner)5 Devil’s Press + DB Thruster (50/35) (Fx: 35/20)10 DB Farmers Carry Box Step Overs (50/35) (Fx:...Read More

Overview of the Week Monday:Tuesday:Wednesday:Thursday:Friday:Saturday:Sunday: Bench PressPartner DB MetConSnatch ComplexDeadliftsBack SquatsPower CleansSplit Jerks Meathead Monday!Strength: Superset:Bench Press: 4×5 (ME)Strict Pull-ups: 10 Minimum Ea. Round Then 3-4 Sets:Dumbbell Bicep Curls: 8 each side (ME)Dumbbell Tricep Kick-Backs: 8 each side (ME)Single Arm Dumbbell/Kettlebell Row: 8 each side (ME)15 GHD Situps, Scale: 15 abmat situps Optional Finisher: Time...Read More

10:00 AMYoga with Liz! 1:20 PMSkills & Mobility Workshop with Brandon! Ring Muscle-Ups! Strength: E3MOM 215 Touch-and-Go Push Jerks Set 1: 70%Set 2: 75%Set 3: 75%Set 4: 75%Set 5: 80%Set 6: 80%Set 7: 80% Conditioning: AMRAP 750 Air Squats10 Ring Dips (Fx: 5 Ring Dips) (Rx+: High Rings) Read 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! 07:15 PMBCF and CFR7 at Nats Park to watch the Washington Nationals take on the Chicago Cubs! MORE DETAILS >> Oakland SWAT Sergeant Daniel Sakai, age 35, was killed on March...Read More

1:00 PM – 3:30 PMOpen Gym is CANCELLED at this time today. Strength: Deadlift3×6@75-80% 2×6@80-85% Rest 2-3 minutes between sets. Conditioning: 3 Rounds 30 seconds per station, 10 sec. transition time between stations. Max Cal Assault BikeRest5 Each Arm Dumbbell Thrusters (50/35) (Fx: 35/20)RestMax Cal Ski ErgRestRead More

Strength: Clean and Jerk ComplexE3MOM 211 Power Clean+1 Push Press+1 Hang Squat Clean+1 Push Jerk (ME) Conditioning: 3 Rounds25 American Kettlebell Swings (24 kg / 16 kg) (Fx: 16 kg / 12 kg)25 Front Rack Lunges (95 lbs / 65 lbs) (Fx: 75 lbs / 55 lbs)Read More

Conditioning: 3 Rounds1000m Run150 Double Unders6 Rope Climbs (Fx: 3 Rope Climbs) Time Cap: 40 min. Cool Down: 5 – 10 mins Run/Ski/Bike/Row at easy pace.Read More