Strength: Push Press:5×10@70-75% Conditioning:  5 Rounds15/12 Cal Row10 Dual Dumbbell Box Step Overs (50/35) (Fx: 35/20)2 Rope Climbs (Fx: 1) Read More

Core Blast at 6:45pm with Shauna! [divider scroll_text=] Free Beginner CrossFit Class at 7:45pm. Anyone interested in trying out a CrossFit class is welcome to come check out what BCF has to offer! Strength: E3MOM 18 Clean Pull + Hang Squat Clean x 3 Set 1: 60%Set 2: 65%Set 3: 70%Set 4: 75%Set 5: 75%Set 6: 80%...Read More

Overview Of The Week:Monday: 10 Rep Max Back Squats Tuesday: Clean Complex Wednesday: Push Press Thursday: Gymnastics Strength Test Friday: Power Snatches Saturday: 10 Rep Max Front Squats Sunday: 10 Rep Max Deadlift Strength:  Back Squat:25 minutes to establish 10RM Conditioning:  Buy In: 500m Row 21 – 15 – 9Wall Balls (20/14)Toes to Bar (Fx:...Read More

Yoga with Liz at 10:00am!!! Mobility/Skills Class with Coach Brandon: Working on the Front Rack Position! Strength: E3MOM 18 Snatch Pull + Hang Squat Snatch x 3 Set 1: 60%Set 2: 65%Set 3: 70%Set 4: 75%Set 5: 75%Set 6: 80% Percentage based on 1RM Snatch Conditioning:  3 Sets of:5 Close Grip Tempo Bench press (33×1)16 Single...Read 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!! Strength:  Front Squat4×10@65% 1×10@55% with 3 second pause at the bottom of each repRest 2-3 mins. between sets. First 45 seconds of rest, perform slow air squats. Conditioning:  “Nancy”5 Rounds For...Read More

Strength: 3 Rounds15-20 V-Ups5-10 Weighted Strict Pull Ups (C2B if possible)10-15 Paralette Push Ups (3 sec. pause at top of each rep)200m Run (Easy, recovery pace) Conditioning:  Alternating for 3 Rounds each StationEvery 3:00 for 27:00 Station 110/7 Bike Cals20 Wall Ball Shots (20/14) Station 210/7 Ski Erg Cals7/5 Bar Muscle Ups (Fx: 7 Chest...Read More

Strength: E4MOM 20DeadliftSet 1: 10@65-70% Set 2: 10@70-75%Set 3: 10@75-80% Set 4: 10@75-80% Set 5: 10@80-85% Immediately after each set, row 1 minute, easy pace, damper at 3 or less. Conditioning:  AMRAP 15 30 Double unders 20 Kettlebell Swings (32/24) (Fx: 24/16) 10 Toes to Bar 5 Strict Handstand Push Ups (Fx: Kipping HSPU)Read More

Strength: Back Squat:10@65-70% 2×10@70-75%10+@75-80%Rest 2-3 mins. between sets. First 45 seconds of rest, perform slow air squats. Conditioning:  For timeRun 600 meters10 S.A. Dumbbell Box Step Ups (50/35) (Fx: 35/20) (24/20)Run 400 meters20 S.A. Dumbbell Box Step Ups (50/35) (Fx: 35/20) (24/20)Run 200 meters30 S.A. Dumbbell Box Step Ups (50/35) (Fx: 35/20) (24/20)15:00 Cap*Athlete can...Read More

Core Blast at 6:45pm with Shauna! [divider scroll] 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 served basis for basic treatment and information. Don’t miss the opportunity for some professional help with your self-care. Strength: E3MOM 18 5 Power Clean and...Read More

Overview Of The Week:Monday: Strict Gymnastics Tuesday: Power Clean and Push JerksWednesday: Back Squats Thursday: Deadlifts Friday: Strict Gymnastics Saturday: Front Squats Sunday: Snatch Complex Strength: 3 Rounds5-10 L-Sit Strict Pull Ups (C2B if possible)Max Effort Unbroken Push Ups200m Run (Easy, recovery pace) Conditioning:  AMRAP 21With a partner Alternating movements21 Cal Row15 Dumbbell Snatches (50/35)...Read More