Yoga with Liz at 10:00am!! Strength: Bench Press: 3 x ME Bodyweight/ 60% of BW *After each set perform a Max Effort Set of Push ups *3:00 Rest Conditioning: “Back and Forth” 6 Rounds 2:00 on 2:00 off Rounds 1 and 4: 300/250m Row then Max Ring Muscle Ups, Fx: Pull ups Rounds 2 and...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!! In summer 2018, a rescue mission in the treacherous confines of a flooded Tham Luang cave complex in Thailand saved all 12 boys and their soccer coach who were trapped...Read More

Strength: Snatch: 8 x 1 Focus on accuracy (start at 80% but do not exceed 88%) Conditioning: 3 Rounds for quality 200 m Farmers Carry (100L/100R) 20 Russian Twists w/KB 18/15 Assault Bike Cals 1:00 High Plank (Not for time)Read More

Strength: Pull Up: 5 Max Effort Sets of: Strict Pull Ups/Chin ups/Ring Rows *Perform a 200m Jog after each set *Rest 1:00 between Sets *Score total reps Conditioning: 21-15-9 Thrusters 115/80 (Fx: 95/65) Toes to Bar Post-WOD Finisher: 100 Hollow RocksRead More

Strength: Front Squat; 3 x 9 (ME: Working Sets start at 65% of 1RM Front Squat) Conditioning: Partner AMRAP 18 (Alternating between each movement. If you break up the reps on a movement, your partner must do 2 burpees): 25 KBS 32/24 (Fx: 24/16) 20/17 Cal Row 15 Overhead Squats 115/80 (Fx: 95/65) 10 Hang...Read More

Core Blast with Shauna at 6:45pm!!! Free trial CrossFit class at 7:45pm tonight – invite your friends to join us for free Day 1 of Foundations to experience the difference of a CrossFit workout! Show up between 5pm-6:30 pm to receive free ART soft tissue treatment from our friends at Arlington Pain and Rehab! If...Read More

Overview of Week: Strength/Skill Schedule: Monday: Power Cleans Tuesday: Strict Press and Open 13.2 Wednesday: Front Squat Thursday: Pull-ups Friday: Snatch Saturday: Hero WOD “Saman” Sunday: Bench Press Strength: Power Clean 15:00: Establish a Touch and Go Heavy triple   Conditioning: 6 Rounds For Time: 5 Strict C2B Pull ups, Fx: 5 Strict Pull ups...Read More

Yoga with Liz at 10:00am!!! Strength: Snatch: 2 x 3 @70%, 3 @75%, 2@ 80, 3 x 1 @85% *Not Touch and go reps Conditioning: 3 Rounds for total time 12-9-6 American Kettlebell Swings 32/24 Hand Relase Push ups Rest 2:00Read 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!! On August 6, 2011, a tragedy shook the military community and Americans everywhere. In a single instance, America lost 30 military service members, many of whom were members of the...Read More

Strength: Deadlift 3 x 9 (ME: Working Sets start at 65%) Conditioning: AMRAP 12: 5/3 Bar Muscle Ups, Fx: 5/3 Chest to Bar Pull ups 10 Hang Power Snatches 95/65, Fx: 75/55 10 BurpeesRead More