5:15 – 7:15 PMFree Injury Assessments with Airrosti. DETAILS >> 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! Strength: E3MOM 155 Hang Power CleansSet 1: 60 – 65%Set 2: 65 – 70%Set 3: 65...Read More

WODsEventsMondayBack Squats + LungesTuesdayHang Power CleansInjury Assessments w/ Airrosti (5:15 pm)Core Blast (6:45 pm)Free Beginner CrossFit Class (7:45 pm)WednesdayLong Strength EMOMThursdayDeadliftsFridayBench Press + Pendlay RowSaturdayLong Cardio EMOMSundayStrict PressHomeless Hope Winter Event (8:00 am)Yoga (10:00 am)Faith & Fitness (3:30 pm) Strength: E2MOM 201: 10 Back Squats @ 60 – 65%2: 10 Back Rack Lunges @ 45-50%...Read More

10:00 AMYoga with Kristen! Strength: E3MOM 1510 Push PressSet 1: 60 – 65%Set 2: 65 – 70%Set 3: 65 – 70%Set 4: 70 – 75%Set 5: 70 – 75% Conditioning: AMRAP 915 Wall Balls (20/14)10 Kettlebell Swings (24/16)Read More

SCHEDULE UPDATE Regular schedule but Open Gym ends early at 1pm. Strength: E3MOM 15Deadlifts1: 10 @50-55%2: 9 @55-60%3: 8 @60-65%4: 7 @65-70%5: 6 @70-75% Conditioning: EMOM 151: 20/15 Calorie Assault Bike (Fx: 15/12)2: 20 Dumbbell Hang Clean and Jerks (50/35) (Fx: 35/20)3: 20/15 Calorie Ski Erg (Fx: 15/12)4: Max Reps Burpee Box Jump Overs5: RestRead More

SCHEDULE10:00 AM and 4:30 PM WODs only. Strength: E3MOM 1510 Bench PressSet 1: 60 – 65%Set 2: 65 – 70%Set 3: 65 – 70%Set 4: 65 – 70%Set 5: 70 – 75% Conditioning: E2MOM 181: 10 Farmer’s Carry Lunges + 10 Farmer’s Carry Box Step Ups (AHAP)2: 15 Barbell Roll Outs3: 1:00 Squat Hold (Weighted...Read More

SCHEDULE10:00 AM WOD ONLY today. Conditioning: With a Partner, One Partner Working at a TimeAMRAP 3550 Alternating Dumbbell Hang Power Snatches (50/35) (Fx: 35/20)50 Box Jumps (30/24) (Fx: 24/20)50 Burpees1000m RowRead More

SCHEDULE7:30 and 8:30 PM WODs are cancelled. Strength: E3MOM 15Back Squats1: 10 @50-55%2: 9 @55-60%3: 8 @60-65%4: 7 @65-70%5: 6 @70-75% Conditioning: AMRAP 815 Hand Release Push-ups20 Air Squats25 ft. Handstand Walk (Fx: 50 ft Bear Crawl)Read More

6:30 PMFree Beginner CrossFit Class! Anyone interested in trying out a CrossFit class is welcome to come check out what BCF has to offer! 6:45 PMCore Blast with Shauna! Conditioning: E2MOM 421: 10 Each Arm Single Arm Ring Row2: 10-15 GHD Sit Ups (Weighted if Possible) (Fx: Weighted Sit-ups)3: 1:00 Each Arm Single Arm Ski...Read More

5:00 – 6:30 PMFree Chiropractic Treatment by Arlington Pain & Rehab. DETAILS >> WODsEventsMondayPartner WODFree Chiro Treatment (5:00 pm)TuesdayLong Strength EMOMFree Beginner CrossFit Class (6:30 pm)Core Blast (6:45 pm)WednesdayBack Squats7:30 & 8:30 pm WODs cancelled.ThursdayHoliday Partner WOD10:00 am holiday WOD only.FridayBench Press10:00 am and 4:30 pm WOD only.SaturdayDeadliftsSundayPush PressYoga (10:00 am) Conditioning: With a Partner,...Read More

10:00 AMYoga with Kristen! Strength: E3MOM 1510 Bench Press (Max Effort) Conditioning: 15 – 10 – 5Bar Muscle-ups (Fx: Chest-to-Bar Pull-ups)1 Legless Rope Climb + 1 Rope Climb Between Sets (Fx: 2 Rope Climbs)Read More