Strength: 3 Rounds15-20 V-Ups5-10 Weighted Strict Pull Ups (C2B if possible)10-15 Paralette Push Ups (3 sec. pause at top of each rep)200m Run (Easy, recovery pace) Conditioning:  Alternating for 3 Rounds each StationEvery 3:00 for 27:00 Station 110/7 Bike Cals20 Wall Ball Shots (20/14) Station 210/7 Ski Erg Cals7/5 Bar Muscle Ups (Fx: 7 Chest...Read More

Strength: E4MOM 20DeadliftSet 1: 10@65-70% Set 2: 10@70-75%Set 3: 10@75-80% Set 4: 10@75-80% Set 5: 10@80-85% Immediately after each set, row 1 minute, easy pace, damper at 3 or less. Conditioning:  AMRAP 15 30 Double unders 20 Kettlebell Swings (32/24) (Fx: 24/16) 10 Toes to Bar 5 Strict Handstand Push Ups (Fx: Kipping HSPU)Read More

Strength: Back Squat:10@65-70% 2×10@70-75%10+@75-80%Rest 2-3 mins. between sets. First 45 seconds of rest, perform slow air squats. Conditioning:  For timeRun 600 meters10 S.A. Dumbbell Box Step Ups (50/35) (Fx: 35/20) (24/20)Run 400 meters20 S.A. Dumbbell Box Step Ups (50/35) (Fx: 35/20) (24/20)Run 200 meters30 S.A. Dumbbell Box Step Ups (50/35) (Fx: 35/20) (24/20)15:00 Cap*Athlete can...Read More

Core Blast at 6:45pm with Shauna! [divider scroll] Having pain/tightness?!? Chiropractors from Arlington Pain and Rehab will be offering free chiropractic treatment on the dates listed below from 5-6:30pm. First come, first served basis for basic treatment and information. Don’t miss the opportunity for some professional help with your self-care. Strength: E3MOM 18 5 Power Clean and...Read More

Overview Of The Week:Monday: Strict Gymnastics Tuesday: Power Clean and Push JerksWednesday: Back Squats Thursday: Deadlifts Friday: Strict Gymnastics Saturday: Front Squats Sunday: Snatch Complex Strength: 3 Rounds5-10 L-Sit Strict Pull Ups (C2B if possible)Max Effort Unbroken Push Ups200m Run (Easy, recovery pace) Conditioning:  AMRAP 21With a partner Alternating movements21 Cal Row15 Dumbbell Snatches (50/35)...Read More

Yoga with Liz at 10:00am!!! Mobility/Skills Class with Coach Brandon: Handstand Push ups and Handstand walks!! Strength: Strict Press3×10@60-65% with 3 sec. descent2×10@60-65% without tempo Rest 2 mins. between sets. Conditioning:  For Time Cash-in: 400m Run 21-15-9Front Squat (135/95) (Fx: 95/65)Russian Kettlebell Swing (32/24) (Fx: 24/20) Cash-out: 400m RunRead More

FREE Beginner CrossFit Class at 12:00PM. Anyone interested in trying out a CrossFit class is welcome to come check out what BCF has to offer!! Strength: E3MOM 185 High Hang Squat Clean Set 1: 55%Set 2: 60%Set 3: 60%Set 4: 65%Set 5: 65%Set 6: 70% Percentage based on 1RM Clean Conditioning:  AMRAP 415 Deadlifts (155/105) (Fx:...Read More

Strength: 5 Rounds Bench Press10@60-65% 10 False Grip Ring Rows Rest 2 min. between sets Conditioning:  AMRAP 12:10 Handstand Push ups (Fx: Hand release Push Up)25 Double Unders10 Pistols (Fx: 10 KB Goblet Box Step up) (24/16) 25 Double Unders10 meter Handstand walk (Fx: Low Bear Crawl)25 Double Unders10 Toes to Bar25 Double Unders    Read More

Strength: E4MOM 20Deadlift:Set 1: 10@60-65% Set 2: 10@65-70%Set 3: 10@70-75% Set 4: 10@70-75% Set 5: 10@75-80% Immediately after each set, row 1 minute, easy pace, damper at 3 or less. Conditioning:  For time400 meter run with Dumbbell (50/35) (Fx: 35/20)40 Alternating Dumbbell Snatches (50/35) (Fx: 35/20)40 Wall Ball Shots (20/14)Read More

Strength: 3 Rounds10 Strict T2B5-10 Strict Pull Ups (C2B if possible)10-15 Ring Push Ups200m Run (Easy, recovery pace) Conditioning:  4 RoundsAMRAP 35 Hand Release Burpees over Bar4 Power Clean and Jerks (135/95) (Fx: 95/65) (Rx+: 155/105) 3 Ring Muscle Ups (Fx: 6 C2B Pull Ups)2 Power Snatches (135/95) (Fx: 95/65) (Rx+: 155/105) 1 Rope ClimbRest...Read More