10:00 AMYoga with Liz! 1:20 PMSkills & Mobility Workshop with Brandon! Ring Muscle-Ups! Strength: E3MOM 215 Touch-and-Go Push Jerks Set 1: 70%Set 2: 75%Set 3: 75%Set 4: 75%Set 5: 80%Set 6: 80%Set 7: 80% Conditioning: AMRAP 750 Air Squats10 Ring Dips (Fx: 5 Ring Dips) (Rx+: High Rings) Read 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! 07:15 PMBCF and CFR7 at Nats Park to watch the Washington Nationals take on the Chicago Cubs! MORE DETAILS >> Oakland SWAT Sergeant Daniel Sakai, age 35, was killed on March...Read More

1:00 PM – 3:30 PMOpen Gym is CANCELLED at this time today. Strength: Deadlift3×6@75-80% 2×6@80-85% Rest 2-3 minutes between sets. Conditioning: 3 Rounds 30 seconds per station, 10 sec. transition time between stations. Max Cal Assault BikeRest5 Each Arm Dumbbell Thrusters (50/35) (Fx: 35/20)RestMax Cal Ski ErgRestRead More

Strength: Clean and Jerk ComplexE3MOM 211 Power Clean+1 Push Press+1 Hang Squat Clean+1 Push Jerk (ME) Conditioning: 3 Rounds25 American Kettlebell Swings (24 kg / 16 kg) (Fx: 16 kg / 12 kg)25 Front Rack Lunges (95 lbs / 65 lbs) (Fx: 75 lbs / 55 lbs)Read More

Conditioning: 3 Rounds1000m Run150 Double Unders6 Rope Climbs (Fx: 3 Rope Climbs) Time Cap: 40 min. Cool Down: 5 – 10 mins Run/Ski/Bike/Row at easy pace.Read More

5:00 PM-6:30 PMFree chiropractic treatment from 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! This week, welcome our new Assistant Manager, Rachel Noah! Meet Rachel>> Strength: Power...Read More

Overview of the Week Monday:Tuesday:Wednesday:Thursday:Friday:Saturday:Sunday: Back SquatsPower SnatchesLong MetConClean+Jerk ComplexDeadlifts“Danny”Push Jerks Solid group at WOD & Wine & Whiskey last Friday! Thanks for coming out! Strength: Back SquatsE4MOM 20Set 1: 6@70-75%Set 2: 6@75-80%Set 3: 6@75-80%Set 4: 6@80-85%Set 5: 6@80-85% Conditioning: With a Partner, Alternating Full Rounds10 Rounds10/8 Calorie Row 10 Burpees Over the Rower Time...Read More

10:00 AMYoga with Liz! 12:15 PMAdded a new class time! 1:20 PMSkills & Mobility Workshop with Brandon! Double-Unders and Pistols! Conditioning: AMRAP 35With a partner400m Run40 Overhead Squats (95/65)20 Box Jumps (30/24) (Fx: 24/20) Partners run 400m together. Other work may be split any way.Read 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! “DT” In honor of USAF SSgt Timothy P. Davis, 28, who was killed on February 20, 2009 supporting operations in OEF when his vehicle was struck by an IED. Timothy is...Read More

6:30PM-8:30PMWOD and Wine and Whiskey! MORE DETAILS >> Conditioning: For Time600m Run500m Row400m Ski Erg30/25 Cal Assault Bike Core Finisher: 4 Rounds20 Russian Twists15 V-Ups0:30 High Plank (increase weight each round)Rest 2 minutes between rounds.Read More