Conditioning:  7 RoundsMin 1: 20 American Kettlebell Swings (32/24) (Fx: 24/16)Min 2: 14 DB Hang Clean and Jerk (50/35) (Fx: 35/20) (7 Each Arm)Min 3: 15/12 Cal Ski Erg (Fx: 12/10)Min 4: AMRAP Burpee Box Jump Overs (24/20) Min 5: Rest Score is total Burpee Box Jump OversRead More

Strength: E2MOM 16Push Press (ME)Set 1: 5 repsSet 2: 4 repsSet 3: 3 repsSet 4: 3 repsSet 5: 2 repsSet 6: 2 repsSet 7: 1 repsSet 8: 1 reps Conditioning:  For Time:8-6-4Chest to Bar Pull Ups (Fx: Pull Ups)Bar Muscle Ups (Fx: C2B Pull Ups)After each set of gymnastics movements:100 Double Unders (Fx: 75 DU’s)Read More

To begin writing a detailed composition, select the topic you’ll be describing. This portion of your article should participate the readers to help you to conquer the composition off perfect. There are several wonderful subjects for this form of article. The matter may learn the principal or primary topic of the article. Essay composing does...Read More

Having pain/tightness?!? Chiropractors from Arlington Pain and Rehab will be offering free chiropractic treatment tonight from 5:00 – 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. Anyone interested in trying out a CrossFit...Read More

Overview Of The Week: Monday: Weighted Strict Pull-ups Tuesday Back Squats Wednesday: Push PressThursday: EMOM Friday: Hang Power Snatch ComplexSaturday: Open 19.3 Friday: Push Jerk 5 Year Member Highlight: Meg Capasso – How many days a week do you workout (and typically what time slot)? 6 days in the evening – What is your favorite...Read More

Yoga with Liz at 10:00am!!! Mobility/Skills Class with Coach Brandon at 12:20pm we will focus on Ring Muscle ups! [divider scroll_text=] Open Gym at 1PM we will be running two additional heats for 19.2 just in case you missed on Friday! [divider scroll_text=] 4PM – FREE Faith and Fitness Workout & Discussion Come join us for...Read More

Open 19.2 CrossFt Open 19.2 Beginning on an 8-minute clock, complete as many reps as possible of:  25 toes-to-bars   50 double-unders  15 squat cleans (135/85)    25 toes-to-bars  50 double-unders  13 squat cleans (185/125)If completed before 8 minutes, add 4 minutes to the clock and proceed to:  25 toes-to-bars  50 double-unders  11 squat cleans (225/145)If completed before 12 minutes, add 4 minutes to...Read More

5 Year member Highlight: Justin Swietlik – How many days a week do you workout (and typically what time slot)? 3-4 days/week, strictly mornings (530am crew!). – What is your favorite thing about BCF? Two things… #1 The people, friendships, and camaraderie. #2, Each visit to BCF is a brief opportunity to narrow my focus...Read More

[divider scroll_text=] Skills: Pistolsand Single Leg squat progressionRx: AMRAP 3 Max Pistols Coaches Choice for progressions Conditioning:  4 RoundsRotating movements every 1:30Ski ErgWall Ball ShotsBikeRussian KBS 32/24Plank on Elbows Not for scoreRead More

[divider scroll_text=] Strength: 20 Minutes:Hang Power Snatch5 x 2 @ 85% of 1 RM Power Snatch Conditioning:  Alternating 6 Rounds with a Partner (3 Rounds each)20/17 Cal Row20 Handstand Push ups (Fx: 10/7) (RX+: 4″/2″ deficit)15 Toes to Bar (Fx: 10 T2B) (RX+: 20 T2B)Read More