Core Blast with Shauna at 6:45pm!!! 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!! A suicide bomber killed seven CIA officers and one Jordanian officer at a remote base in southeastern Afghanistan on December 30, 2009 after posing as a...Read More
Weekly Overview: Monday: Back Squat Tuesday: Hero WOD “The Seven” Wednesday: Hang Snatch Thursday: Push Press Friday: Hang Clean Saturday: Front Squat and Team WOD Sunday: Gymnastic Chipper and Team WOD Strength: Back Squat 5×5@65-70% (A) Conditioning: For time : 15 Power Clean 135/95 (Fx: 115/85) (Rx+: 155/105) 15 Burpee Box Jump Over 24/20 12...Read More
Yoga with Liz at 10:00am!!! This WOD is dedicated to Army Sgt 1st Class Daniel Crabtree who was killed in Al Kut, Iraq on Thursday, June 8th, 2006. “With heavy hearts we dedicate this workout to Army Sgt 1st Class Daniel Crabtree. To Daniel’s family and friends, we express our sorrow; to his wife Kathy...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!! Comp WOD will be cancelled this Saturday. Additionally, the morning open gym time will be reduced to 8:00 – 9:00am. Crossfit Total: Back Squat – 1 RM Deadlift – 1...Read More
Conditioning: 10 RFT: 10 Box Jumps (24/20”) 10 KBS (24/16 KG) 200m Run Post-WOD Finisher: Mobility as necessary for CF total OR Metcon Part 2 (for those not doing the CF Total on Sat): 14 min AMRAP: 14 Alternating DB Snatches (50/35) (Fx: 35/20) 14 ABMAT sit-ups 14 Burpees 14 Overhead DB Lunges (7 Left/...Read More
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!! “Weightlifting Total” 20 Minutes to Establish: 1 RM Snatch 20 Minutes to Establish: 1 RM Clean and Jerk Score is Total of both liftsRead 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. Strength: Strict Pull-ups 3 Sets of...Read More
Labor Day Hours: WODs at 10:00am and 5:30pm. Make sure to reserve in Zen Planner before class. Overview of Week: Monday: “The Ghost” Tuesday: “Air Force” Wednesday: 1 RM Snatch and 1RM Clean and Jerk Thursday: “Nasty Girls” Friday: 10 Round Metcon Saturday: CrossFit Total Sunday: “Daniel” Strength: Push Press 5 sets of 4 @...Read More
Yoga with Liz at 10:00am!!! Strength Accessory: 3 Sets for Quality: 200m Suitcase Carry (100L/100R) 20 Single Arm DB Row (10L/10R-ME) 20/17 Cal AAB 20 Hollow Rocks Conditioning: 3 Rounds: AMRAP 3: 500 m Row Max Hang Power Cleans (115/80) (Fx: 95/65) Rest 3:00 after each AMRAP Rx+: 135/95Read More
Complete the form below and then you will automatically be routed to our page with rates and the option to register for our Beginners Foundations course.
Complete the form below and then you will automatically be routed to our page with rates and the option to register for our Beginners Foundations course.
