5:15 – 7:15 PMFree Airrosti FIT Assessments! MORE DETAILS >> Strength: E2MOM 145 Strict Press (ME) Conditioning: 5 Rounds15/12 Calorie Row (Fx: 12/10 Cals)10 Hang Power Clean and Push Jerks (135/95) (Fx: 95/65)Read More

5:00 – 6:30 PMFree Chiropractic Treatment by Arlington Pain & Rehab. MORE 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: Deadlift25 Mins. to establish a 6 rep max. AMRAP 1020 Russian...Read More

Overview of the Week Monday:Tuesday:Wednesday:Thursday:Friday:Saturday:Sunday: “MURPH”DeadliftsStrict PressesLong EMOMSnatch ComplexBack SquatsClean & Jerk Complex Class times for Memorial Day are 9:00 AM, 10:00 AM, and 5:30 PM. In memory of Navy Lieutenant Michael P. Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28, 2005. A United States Navy SEAL officer, Murphy was awarded...Read More

10:00 AMLast yoga with Liz! 1:20 PMSkills & Mobility Workshop with Brandon! Kipping/Butterfly pull-ups! Strength: E2MOM 123 Split Jerks (ME) Take barbell from rack. Conditioning: AMRAP 1060 Double Unders15 Deadlifts (185/125) (Fx: 135/95)15 Burpees over the BarRead 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! Strength: E2MOM 16Power Clean + 2 Hang Power Cleans (ME) Conditioning: Time Trial2000m RowRead More

Strength: Back SquatE4MOM 20Set 1: 6@75-80%Set 2: 6@75-80%Set 3: 6@80-85%Set 4: 6@80-85%Set 5: 6@80-85% Conditioning: Run 800m40 Toes-to-Bar (Fx: 20 Toes-to-Bar)Time Cap: 12 min.Read More

Strength: Deadlift2×6@75-80% 3×6@80-85% Rest 2-3 minutes between sets. Conditioning: AMRAP 12250m Row20 Push-Ups15 Chest-to-Bar Pull-Ups (Fx: 15 Pull-Ups)Read More

5:45 PMFunctional Movement for Pelvic Health Seminar. MORE DETAILS >> Strength: E3MOM 211 Power Snatch+1 Hang Squat Snatch+1 Overhead Squat (ME) Conditioning: 5 Rounds20 Air Squats20 Kettlebell Swings (24/16) (Fx: 16/12)5 Power Cleans (165/115) (Fx: 115/80)Read More

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! Conditioning: AMRAP 36With a Partner, Alternating Movements400m Run (one partner)5 Devil’s Press + DB Thruster (50/35) (Fx: 35/20)10 DB Farmers Carry Box Step Overs (50/35) (Fx:...Read More

Overview of the Week Monday:Tuesday:Wednesday:Thursday:Friday:Saturday:Sunday: Bench PressPartner DB MetConSnatch ComplexDeadliftsBack SquatsPower CleansSplit Jerks Meathead Monday!Strength: Superset:Bench Press: 4×5 (ME)Strict Pull-ups: 10 Minimum Ea. Round Then 3-4 Sets:Dumbbell Bicep Curls: 8 each side (ME)Dumbbell Tricep Kick-Backs: 8 each side (ME)Single Arm Dumbbell/Kettlebell Row: 8 each side (ME)15 GHD Situps, Scale: 15 abmat situps Optional Finisher: Time...Read More