Overview of week: Monday: Front Squats Tuesday: Kipping Pull up Technique Wednesday: Push Press Thursday: Hang Clean and Jerk complex Friday: Deadlifts Saturday: Snatches Sunday: Split Jerks Strength: Front Squat Build to heavy triple from ground Beginners go from the racks 20 min. Conditioning:  AMRAP 12 200m Run 10 Front Squats (60% of Triple) 10...Read More

Yoga with Liz at 10:00am!!! Midline and Movement Prep: 4 Rounds for quality: 15/12 Calorie Bike 21 Weighted Sit-ups (45/25) 100’ Bear Crawl 50’ Handstand Walk or 20 Shoulder Taps Rest 1-2 minutes between rounds (take ~20 minutes to complete) Conditioning: 2 Rounds of: 25 KBS (24/16) 15 Toes-to-Bar straight into… 40 KB Snatches, alternating...Read 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: 5 sets (ME) Power Clean + 2 Split Jerks 20 min. Conditioning: AMRAP 12 12 Power Cleans (135/95) (Fx: 115/80) 12 Pull-ups 50 Double Unders 5/3 Strict HSPU (Fx:...Read More

Strength: Back Squat 5×5@75-80% (A) Conditioning: 3 Rounds (not for time): 200m Suitcase Carry (one KB – switch sides at 100m) 200m Front Rack Carry (one KB – switch sides at 100m) Single Leg Cross Body RDL w/ KB x 20 reps (10 each arm) Plank (forearms) x :60 Rest as needed between movementsRead More

In sadness, we must bid farewell to Coach Arthur Genuario he heads on a new adventure in San Francisco. It has been great seeing Art develop as a CrossFit athlete and coach over the last few years and he will be missed! Come wish Art farewell Thursday morning as he coaches his final WODs! Strength: 2 Hang...Read More

Free Trial Bootcamp Class at 6:30pm. Anyone interested in trying out a Bootcamp class is welcome to come check out what BCF has to offer!! Conditioning I: For time: 30/25 Calorie Bike 20 Burpee Box Jump Overs (24/20) 10 Ring Muscle-ups (Fx: 10 C2B, 10 Ring Dips) Time cap: 6 min. Conditioning II: Alternating sprints...Read More

Core Blast is cancelled this week. Free Beginner CrossFit Class at 7:45pm. Anyone interested in trying out a CrossFit class is welcome to come check out what BCF has to offer!! Having pain/tightness?!? Chiropractors from Arlington Pain and Rehab will be offering free chiropractic treatment on the dates listed below from 5:00-6:30pm. First come, first served basis for...Read More

Show up between 5:15pm-6:45pm to receive free ART soft tissue treatment from our friends at Full Motion Life & Sport! If you have any tweaks or tightness, they can fix you up! Overview of Week: Monday: 30min Partner AMRAP Tuesday: Clean Complex Wednesday: Rower Sprints Thursday: Snatch Complex Friday: Back Squat Saturday: Power Clean and...Read More

Yoga with Liz at 10:00am!!! Come join us for a fun FREE Boot Camp workout followed by a casual discussion about faith at 4:00pm. People of all fitness levels (CrossFit experience is not required) and all faiths (including no faith) are welcome! Bring along a friend (or 2)! After, we’ll grab a burger and beer...Read 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!! Competitors WOD tomorrow morning is cancelled. Morning open gym will be 8:00 – 9:00am. Strength: Hang Snatch 1×3 @70%, 1×3 @75%, 3×3 @80% Conditioning: For time: 21-15-9 Overhead Squats (115/80)...Read More