Strength: 3 Rounds10 Hollow Rocks10 V-Ups5-10 Strict Pull Ups (C2B if possible)5-10 Strict Ring Dips200m Run (Easy, recovery pace) Conditioning:  4 rounds200m Run10 OHS (115/80) (Fx: 95/65) (Rx+: 135/95)15 American KB swings (24/16) (Rx+: 32/24)20 plated ab mat sit-ups (25/15) (Rx+: 45/25)2 rope climbs 20:00 CapRead More

Strength: E3MOM 185 High Hang Squat SnatchSet 1: 55%Set 2: 60%Set 3: 60%Set 4: 65%Set 5: 65%Set 6: 70%Percentage based on 1RM Snatch Conditioning:  4 Rounds25 Wall Ball Shots (20/14)50 Double UndersRead More

Strength: E4MOM 20Deadlift:Set 1: 10@55-60% Set 2: 10@60-65%Set 3: 10@65-70%Set 4: 10@65-70% Set 5: 10@70-75% Immediately after each set, row 1 minute, easy pace, damper at 3 or less. Conditioning:  For Time30 Cal Row30 Box Jumps (30/24) (Fx: 24/20)600 Meter RunRead More

Core Blast at 6:45pm is CANCELLED today. [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. [divider scroll]Free Beginner CrossFit Class at 6:30pm....Read More

Skill Class: Tonight at 6:45pm  we will add a 30 minute skill class to help anyone looking to get better at kipping pull-ups.  [divider scroll] Starting Today we will begin a new block of programming at BCF and CF Route 7. This programming block will be one month long, ending in the beginning of May. The...Read More

Yoga with Liz at 10:00am!!! Mobility/Skills Class with Coach Brandon: Butter Fly Pull-ups!!! Strength: E3MOM 185 Bench Press (ME) Conditioning:  5 – 4 – 3 – 2 – 1Right Arm KB Hang Clean (24/16) (Fx: 16/12)Right Arm KB Push Press (24/16) (Fx: 16/12)Left Arm KB Hang Clean (24/16) (Fx: 16/12)Left Arm KB Push Press (24/16) (Fx:...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!! Conditioning:  3 Rounds800m Run50 Box Jumps (24/20) (Fx: 35 Box Jumps)50 Wall Balls (20/14) (Fx: 35 Wall Balls)Read More

5 Year Memeber Highlight: Shaun Grant [divider scroll] Strength: E3MOM 21High Hang Squat Clean + Hang Squat Clean + Squat Clean Conditioning:  2 Rounds20 Front Squats (135/95) (Fx: 95/65)20 Toes to Bar (Fx: 10 T2B)Read More

Strength:  Rx+:4 Rounds5 Weighted Strict Ring Dips (ME)10 Plate GHD Sit Ups (A)Rx:4 Rounds5-10 Strict Ring Dips (ME)15 Plate Sit ups (A)Fx:4 Rounds5-10 Ring Push Ups10 Plate Sit Ups (A)Rest 2 Minutes Between Sets Conditioning:  AMRAP 1015 C2B Pull Ups (Fx: 10 C2B)5 Power Snatches (155/105) (Fx: 115/80) (Rx+: 185/125)Read More

Strength: Back SquatE3MOM 18Set 1: 10 repsSet 2: 10 repsSet 3: 8 repsSet 4: 8 RepsSet 5: 6 RepsSet 6: 5 Reps Conditioning:  EMOM 20Min 1: 20 Russian Kettlebell Swings (32/24) (Fx: 24/16)Min 2: Max Cal Assault BikeMin 3: 5 Renegade Rows (3 Part – L pull, R pull, push-up) (50/35) (Fx: 35/20)Min 4: Max...Read More