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!! In honor of Navy Petty Officer 1st Class Jeff Taylor, 30, of Little Creek, VA who was killed in Afghanistan in June, 2005. “My...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: Back Squat Tuesday: Hero WOD “JT” Wednesday: 4th of July WOD Thursday: Split Jerk Friday: Heavy Cleans Saturday:Pressing strength...Read More
Mobility Class will be 12:15-12:45pm!! Does the ground sometimes seem to be REALLY far away. If so, you will want to attend this month’s mobility class where we will be focusing on the muscles in your posterior chain. We will run through a series of mobility exercises to help you reach your toes and BEYOND!!!...Read More
Strength: Build to a heavy triple Hang Power Clean and Jerk (Touch and go) Conditioning: “Man Test” AMRAP 10: Clean & jerk (BW/75%BW) FX: 80%BW/60%BW Womens RX+: BW *Compare to 1/7/2017 (note – we have bumped up the RX womens weight 5% and added FX weights)Read More
Strength: Front Squat: 3 x 10 (Across around 75% of 1 RM) Conditioning/Strength Accessory: 3-4 Sets of: 20 Hollow Position Band Pull Downs 20 Single Arm Dumbbell Row (10L/10R) 20 Weighted Back Rack Step Ups (A) Perform a 20/17 Cal row between each setRead More
Strength: Snatch 5 Set of 1 Snatch + 1 Low Hang Snatch (70%-75%) Beginners: 5 x 3 Low Hang Power Snatch + Overhead Squat Conditioning: 4 Rounds for time (Fx: 3 Rounds): 50 Double Unders (Fx: 30 Double Unders) 25 Wall Ball Shots 20/14 15:00 Cap Read More
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 basic treatment and information. Don’t miss the opportunity for some professional help with your self-care. Core Blast with Shauna at 6:45pm!!! Free Beginner CrossFit Class at 7:45PM. Anyone interested in trying...Read More
Yoga with Liz at 10:00am!!! Skill Development: Pistol Practice -then- EMOM 10 Rx: 10 Single Arm Front Rack Alt. Pistols (FX: 10 Pistols) Conditioning: Tabata: Kettlebell Swings 32/24 (Fx: 24/16) *Rest 1:00 Double Unders *Rest 1:00 Ring Rows *Rest 1:00 Row Calories (Rx+AAB) *Full Tabata per movement. Not Rotating Post-WOD Finisher: 600 meter Suitcase...Read 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.
