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 163 Touch-and-Go Power Cleans (Max. Effort) Conditioning: AMRAP 15600m Run15 Deadlifts (185/125)(Fx: 135/95)Read More

Overview of the Week WODsEventsMonday“Fight Gone Bad”TuesdayPower CleansCore Blast (6:45 pm)Free Beginner CrossFit Class (7:45 pm)WednesdayBack SquatsPelvic Floor Movement StrategiesThursdaySnatch ComplexFridayMuscle-UpsSaturdayDeadliftsFree Beginner CrossFit Class (12:00 noon)SundayJerk ComplexYoga (10:00 am)Skills+Mobility (1:20 pm) Conditioning: “Fight Gone Bad”Three Rounds, 1 minute per stationWall balls (20/14)Sumo Deadlift High-Pull (75/55)Box Jump (24/20)Push Press (75/55)Calorie RowRest Compare to February 11, 2017....Read More

10:00 AMYoga with Kristen is CANCELLED. Back next week! 1:20 PMSkills & Mobility Workshop is handstand push-ups and handstand walks this week! Strength: Deadlift4×4@80-85%1×4@85-90% Rest 2-3 minutes between sets. Conditioning: 3 Giant Sets8-12 Tempo Ring Rows (3013)8-12 Strict Ring Dips0:30 – 0:45 GHD Hip Extension Hold or Weighted High PlankRead More

12:00 NOONFREE Beginner CrossFit Class! Anyone interested in trying out a CrossFit class is welcome to come check out what BCF has to offer! 3:00 – 6:00 PMOlympic Weightlifting Seminar with Coach Brock! DETAILS & SIGN-UPs >> Strength: For Time10 Hang Power Snatches (95/65) (Fx: 75/55)20 Air Squats40 Double-Unders Rest 1:00 10 Power Snatches (115/80)...Read More

Strength: Clean & Jerk ComplexE3MOM 211 Squat Clean + 1 Front Squat + 1 Hang Squat Clean + 1 Split Jerk (ME) Conditioning: For Time30 Reverse Back Rack Lunges (135/95) (Fx: 95/65)30 Abmat Situps20 Reverse Back Rack Lunges (135/95) (Fx: 95/65)40 Abmat Situps10 Reverse Back Rack Lunges (135/95) (Fx: 95/65)50 Abmat Situps Finisher: For Time:30/25...Read More

Strength: Back SquatE3MOM 15Set 1: 4@75-80%Set 2: 4@80-85%Set 3: 4@80-85%Set 4: 4@80-85%Set 5: 4@85-90% Conditioning: 400m Run21 Deadlifts (115/80) (Fx: 95/65)15 Overhead Squats (115/80) (Fx: 95/65)9 Bar Muscle-ups400m Run18 Deadlifts (115/80) (Fx: 95/65)12 Overhead Squats (115/80) (Fx: 95/65)6 Bar Muscle-ups400m Run Time Cap: 18 minutes.Rx+: 135/95Read More

REMINDEROlympic Weightlifting Seminar this Saturday with Coach Brock! SIGN UP HERE >> 5:15 – 7:15 PMFree Airrosti FIT Assessments. DETAILS and SIGN-UPs >> Strength: E2MOM 203 Power SnatchesSet 1: 60%Set 2: 65%Set 3: 70%Set 4: 75%Set 5: 75%Set 6: 80%Set 7: 80%Set 8: 85%Set 9: 85%+Set 10: 85%++ Conditioning: AMRAP 340/35 Cal Row (Fx: 30/25)Max...Read More

5:00 – 6:30 PMFree Chiropractic Treatment from Arlington Pain and 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! Conditioning: “Filthy Fifty”For Time50 Box Jumps (24/20)50 Jumping Pull-ups50 Kettlebell Swings (16/12)50 Walking...Read More

Overview of the Week Monday:Tuesday:Wednesday:Thursday:Friday:Saturday:Sunday: Bench Press/ Pendlay RowFilthy FiftyPower SnatchesBack SquatsClean & Jerk ComplexSnatches+GymnasticsDeadlifts Congratulations to Coach Brandon and Casey! Strength: Every 1:30 for 4 Rounds of Each, AlternatingStation 1: 5 Bench Press (ME)Station 2: 5 Pendlay Row (ME) Conditioning: 5 Rounds for Time5 Power Cleans (155/105) (Fx: 115/80) (Rx+: 185/125)10 Hand Release Push-ups100...Read More

10:00 AMYoga with Kristen! 1:20 PMSkills & Mobility Workshop is CANCELLED. Brandon is off getting married! Flex on the Mall 2019 Squad! Strength: EMOM 12Min 1: 3 Strict Toes-to-Bar with 3 second negative + 6 Kipping Toes-to-BarMin 2: RestMin 3: 3 Strict Pull-ups with 3 second negative + 6 Kipping Pull-upsMin 4: Rest Fx:Min 1:...Read More