NEW SCHEDULENew 3:30 PM WOD every Wednesday now! Strength: E3MOM 21DeadliftSet 1: 3 @ 70-75%Set 2: 3 @ 75-80%Set 3: 3 @ 80-85%Set 4: 2 @ 80-85% Set 5: 2 @ 85-90%Set 6: 1 @ 90%+Set 7: 1 @ 90%++ Conditioning: AMRAP 1010 Push Presses (95/65) (Fx: 75/55)15 Russian Kettlebell Swings (32/24) (Fx: 24/16)20 Box...Read More

NEW SCHEDULENew 3:30 pm WOD! Afternoon open gym is back! 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: E2MOM 103 Strict Presses Conditioning: “First Cut”4 Rounds400m Run3 Legless Rope Climbs (Fx: 3 Rope...Read More

Starting Monday, September 9th, we will begin a new block of programming at BCF and CF Route 7. This programming block will be roughly 2.5 months long, lasting through mid-November and the CrossFit Open. The goals for this block of programming will be to focus on preparing you for the CrossFit Open. The CrossFit Open is...Read More

NEW SCHEDULEBeginning this week, additional 3:30 pm classes have been added! REMINDEROnly 10:00 AM and 5:30 PM classes today. Happy Labor Day! Overview of the Week WODsEventsMondayPartner AMRAPTuesdayStrict PressesCore Blast (6:45 pm)Free Beginner CrossFit Class (7:45 pm)WednesdayDeadliftsThursdayBack SquatsFridayPartner 19.1SaturdayClean ComplexSundayHandstand WalksYoga (10:00 am)Skills+Mobility (1:20 pm) Conditioning: With a PartnerAMRAP 351000m Run80 Double-Unders60 Burpees40 Pull-ups (Rx+:...Read More

10:00 AMYoga with Kristen! 1:20 PMSkills & Mobility Class Strength: Every 1:30 for 5 Rounds of Each, AlternatingStation 1: 1 Bench Press (ME)Station 2: 1 Pendlay Row (ME) Conditioning: 21 – 15 – 9Box Jump Overs (24/20)Toes-to-BarRest 1:0015 – 9 – 6Box Jump Overs (24/20)Toes-to-Bar Rx+: Clear Box on Jump OverRead More

Strength: Deadlift25 Minutes to Establish 2 rep max. Conditioning: AMRAP 1020 Wall Balls (20/14)20 Alternating Dumbbell Hang Snatch (50/35) (Fx: 35/20)20 Dumbbell Front Squats (50/35) (Fx: 35/20) (Switch hands every 5 reps)Read More

Conditioning: E4MOM 28400m Row10 Burpees3 Unbroken Push Presses Score is max weight on push press. Finisher: 3 Rounds :30 Hollow Hold 20 Alternating Double Dumbbell Strict press (10L/10R)20 Alternating Double Dumbbell Bicep Curls (10L/10R)Read More

1:00 – 4:30 PMOpen Gym available this week! 3:30 PMCLASS IS ON THIS WEEK FYI. The CrossFit Open is 6 weeks from today. Just sayin’. Strength: Back Squat25 Minutes to Establish 2 rep max. Conditioning: AMRAP 850 ft. Handstand Walk (Fx: Bear Crawl)25 Russian Kettlebell Swings (32/24) (Fx: 24/16)Read More

Strength: Rx:4 Rounds12 Hollow Rocks6 Candlesticks6 Candlesticks + Pistol (3L/3R)200m Run Fx:4 Rounds10 Hollow Rocks5 Candlesticks5 Candlesticks + Narrow Squat200m Run Conditioning: With a Partner, Alternating MovementsAMRAP 1414 Deadlifts (185/125) (Fx: 135/95)14 Box Jumps (24″/20″)2 Rope Climbs (Fx: Rope Climbs)Read More

5:00 – 6:30 PMFree Chiropractic Treatment from Arlington Pain & Rehab. DETAILS >> 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! Strength: E2MOM 16Clean + Push Jerk (Max Effort) Conditioning: EMOM 15Min 1: 20/15...Read More