Marine Corps Sgt. Michael C. Roy, 25, of North Fort Myers, FL, assigned to the 3rd Marine Special Operations Battalion, Marine Special Operations Advisor Group, Marine Corps Forces Special Operations Command at Camp Lejeune, was killed in action on July 8, 2009 in Nimroz Province, Afghanistan, while supporting combat operations.  He is survived by his...Read More

Strength: Hang Clean 1×3 @70%, 1×3 @75%, 3×3 @80% Conditioning: 3 Rounds, with (Rx = 50/35) (Fx = 35/20) (Rx+ = 32/24 KG KB): 200m Run 20 DB or KB Box Step Overs (24/20”) 20 DB or KB Reverse Lunges 20 DB Power Cleans* DB must contact floor with at least 1 head of DB,...Read More

FREE Nutrition Seminar with Megan Crozier 7:30pm: Nutrition Strategies for Performance, Fat Loss, and Stress-free Living (7:30pm WOD will be cancelled)  Free Trial Bootcamp Class at 6:30pm. Anyone interested in trying out a CrossFit class is welcome to come check out what BCF has to offer!! Kipping Pull-Up Skills Class with Coach Brandon at 5:45pm. Strength: 7...Read More

Core Blast with Shauna at 6:45pm!!! Free Beginner CrossFit Class at 6:30pm. 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 5-6:30pm. First come, first served basis for...Read More

Overview of Week: Monday: Deadlift Tuesday: Back Squat and Partner WOD Wednesday: Push Press/ Push Jerk/ Split Jerk Thursday: Hang Clean Friday: Hero WOD “Roy” Saturday: Hang Snatch Sunday: Deadlift Strength: Deadlift 5×5 @65-70% (A) Conditioning: AMRAP 12: 200m Run 21 KBS (32/24) (Fx: 24/16) 15 Toes-to-Bar 9 BurpeesRead More

Yoga with Liz at 10:00am!!! Gymnastics Conditioning: For time: 10 Ring Muscle-ups (Fx: 15 Ring Dips, 15 Pull-ups) 21 HSPU (Rx+: Strict) 8 Muscle-ups (Fx: 12/12) 15 HSPU 6 Muscle-ups (Fx: 9/9) 12 HSPU 4 Muscle-ups (Fx: 6/6) 9 HSPU 2 Muscle-ups (Fx: 3/3) 6 HSPU *20 minute cap Conditioning: Teams of 3 5000m Row...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: Tempo Front Squat (33×1) 5×3 (ME) Conditioning: Teams of 2 For time: 800m Run buy-in 50 Alternating Burpee Box Jump (24/20) Straight into… 20 Alternating Rounds: 5 Chest to...Read More

Strength: High Hang Clean 1×3 @65%, 1×3 @70%, 3×3 @75% Conditioning: EMOM 15 Minute 1: 15/12 Cal on Assault Bike (Fx: 12/10) Minute 2: 15 Hollow-Rocks (Fx: 12 Hollow-Rocks) Minute 3: 15/12 Cal Row (Fx: 12/10) Minute 4: 20 Russian KBS (32/24) (Fx: 24/16) Minute 5: RestRead More

Strength: Push Press 5×5@65-70% (A) Conditioning: 5 RFT: 400m Run 30 Wall-Balls (20/14) (Fx: 20 Wall-Balls) (Rx+: 30/20)Read More

Free Trial Bootcamp Class at 6:30pm. Anyone interested in trying out a CrossFit class is welcome to come check out what BCF has to offer!! Strength: Hang Power Snatch 1×3 @65%, 1×3 @70%, 3×3 75% Conditioning: AMRAP 15 60 Double-Unders 30 Alternating Reverse Lunges Front Racked Barbell (95/65) (Fx: 75/55) 30 Alternating Single-Arm Dumbbell Snatches...Read More