Strength: Strict Press 3 x 9 (ME: Working Sets start at 65%) Conditioning/Strength Accessory: 4 Sets for Quality: 10 Barbell Rows 10 Deficit Push ups (Fx: Push Ups) 20/17 Cal Row (As fast as possible) Rest 2:00 No score. Athletes choose challenging barbell row weight (should be able to go unbroken with quality movement and...Read More

Skill: “Flight Simulator” For Time: Unbroken Double Unders Rx: 5-10-15-20-25-30-35-40-45-50-45-40-35-30-25-20-15-10-5 FX: 5-10-15-20-25-30-35-40-35-30-25-20-15-10-5 The pyramid rep scheme ascends from 5 to 50 (increments of 5), then back down to 5. Each set must be unbroken. Rope must stop moving before starting the next set. Rest as needed between sets. If a set is broken, athlete must...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!! Strength: Back Squat 3 x 9 (ME: Working Sets start at 65%) Conditioning: 21-15-9 Air Squat Toes to Bar Box Jumps (24/20) RX+: Goblet...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: 7 Round Metcon Tuesday: Back Squat Wednesday: “Flight Simulator” Thursday: Strict Press Friday: Deadlift Saturday: “31 Heroes” Sunday: Snatch...Read More

Yoga with Liz at 10:00am!!! Strength: Every 3 for 15 (5 sets): 3-Position Clean (high-hang, low hang, below-the knee) Rest as needed Start at 70% and build over the course of 5 sets to a heavy complex Conditioning: 4 Rounds for time: 20 Front Squats (65/45) 20 Pull-upsRead 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: Overhead Squat (Tempo: 2 seconds down, 2 seconds in bottom) 10-10-10-10 Across at moderate weight (≈50-60%) Focus on technique, Rest as needed Conditioning: For time: 800m Run 50 Goblet Squats...Read More

URGENT: Due to the issues caused by the flooding, morning classes will be cancelled tomorrow. We are hoping to be open by the noon WOD. We will continue to give updates via the BCF Members Facebook page. Strength: Every 2 for 14 (7 Sets): Push-Jerk + Split Jerk Start at 65% and build over the course of...Read More

URGENT: Unfortunately, the flooding in the building has caused electrical damage. Based on the current repair estimate, the building is shut down all day. We will not be able to re-open as planned and BCF will be closed all day on Thursday. We will keep everyone posted via the BCF Members Facebook page. Gymnastics Strength/Skill: Take...Read More

Strength: Back Squat 8-8-8-8 Rest as need Start at 70% and increase loading over 4 sets up to ≈80-85% Conditioning: AMRAP 3:00 5 Power Cleans (135/95) (Fx: 95/65) 12 KBS (24/16) (Rx+: 32/24) Rest 1:00 AMRAP 3:00 5 Power Cleans (135/95) (Fx: 95/65) 12 Hollow-Rocks (Rx+: Toes-to-Bar)Read More

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!! 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