FREE Beginner CrossFit Class at 12:00PM. Anyone interested in trying out a CrossFit class is welcome to come check out what BCF has to offer! [divider scroll_text=] Strength: Deadlift6@70-75%3×6@75-80% 6@80-85% Rest 2-3 minutes between sets. Conditioning: 4 Rounds6 Hang Power Cleans (135/95) (Fx: 115/80) (Rx+: 155/105)12 Back Rack Lunges (135/95) (Fx: 115/80) (Rx+: 155/105)50 Double...Read More

Conditioning: “Cindy”AMRAP 205 Pull Ups10 Push ups15 Air Squats Strength: E2MOM 145 Strict Press (ME)Read More

Conditioning: E5MOM 35 600m Run1 Squat Clean + 2 Hang Squat Clean + 1 Push Jerk (ME) Score is heaviest complex.Read More

Strength: Back Squat: E4MOM 20Set 1: 6@65-70%Set 2: 6@70-75%Set 3: 6@70-75%Set 4: 6@75-80%Set 5: 6@75-80% Conditioning: 5 Rounds:20 Russian Kettlebell Swings (32/24) (Fx: 24/16)5 Strict HSPU (Fx: 5 Kipping) (Rx+: 10 Strict HSPU) Time Cap: 15:00Read More

Core Blast at 6:45pm with Shauna! [divider scroll_text=] Free Beginner CrossFit Class at 6:30pm. Anyone interested in trying out a CrossFit class is welcome to come check out what BCF has to offer! [divider scroll_text=] Having pain/tightness?!? Chiropractors from Arlington Pain and Rehab will be offering free chiropractic treatment on the dates listed below from 5-6:30pm. First come, first...Read More

Overview Of The Week: Monday: Partner WODTuesday: Power Snatch Complex Wednesday: Back Squats Thursday: Clean and Jerk ComplexFriday: “Cindy”Saturday: DeadliftSunday: Midline Work Conditioning:  AMRAP 35With a partner, alternating movements200m Run200m Run20 Box Jumps (24/20)20 DB Goblet Squats (50/35) (Fx: 35/20)200m RowRead More

Yoga with Kristen at 10:00am!!! Mobility/Skills Class with Coach Brandon: Is Canceled This Week! Open Gym will be shortened today to 12:15-1:15PM  Strength: Deadlift25 minutes to establish 10RM Conditioning:  “Annie”50 – 40 – 30 – 20 – 10Double UndersSit ups Compare to 8/22/18Read More

FREE Beginner CrossFit Class at 12:00PM. Anyone interested in trying out a CrossFit class is welcome to come check out what BCF has to offer!! [divider scroll_text=]CrossFit Route 7 will be hosting the second Route 7 Rumble Functional Fitness Competition Today, April 27, 2019! Come on out to support everyone and watch some amazing athletes throw...Read More

Strength:  E3MOM 18 5 Power Snatches Set 1: 55%Set 2: 60%Set 3: 65%Set 4: 70%Set 5: 75%Set 6: 80% Does not need to be touch and go. Strength:  3 Rounds10 Tempo Barbell Curls (30×1)20 Tempo Banded Pull Downs (30×1)10 Lateral Delt Raise10 Front Delt Raise10 Weighted GHD’s/Sit Ups Rest 2 minutes between rounds.Read More

Strength: Muscular Endurance Tests Max Unbroken Strict Pull Ups (Rx+: C2B) Max Unbroken Push Ups Max Unbroken Strict Toes to Bar Rest 2-3 Minutes between tests Conditioning:  With a Partner AMRAP 5 50/40 Cal Bike 50 Dumbbell Hang Clean and Jerks (50/35) (Fx: 35/20) 50 Dumbbell Goblet Squats (50/35) (Fx: 35/20) AMRAP 5 50/40 Ski...Read More