Strength: Strict Press 3 x 10 (70-75% of 1RM) Rest to 4-5 min between sets Conditioning: For time: 20 Toes to Bar 8 Power Clean and Jerks (225/155) (Fx: 155/105) Rest: 4:00 For Time: 20 Burpee Box Jump over 24/20 10 Power Snatches (165/115) (Fx: 135/95) *Modified and Courtesy of CrossFit.com *CFHQ RX: 245/165 and...Read More

Having pain/tightness?!? Chiropractors from Arlington Pain and Rehab will be offering free chiropractic treatment on the dates listed below from 5:00-6:30pm. 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 6:30PM. Anyone interested in trying...Read More

Overview of Week: Monday: Deadlift Tuesday: Overhead Squat Wednesday: Strict Press Thursday: Strength Accessory and Team Workout Friday: Clean Complex Saturday: Chipper Sunday: Front Squat Strength: Deadlift 3 x 10 (Across: 75-80% of 1 RM) Superset with 3 x 10 Lateral Band twist (in a lunge postition) Metcon: AMRAP 12: 35 Double Unders 15 Plate...Read More

Yoga with Liz at 10:00AM!!! Come join us for a fun FREE Boot Camp workout followed by a casual discussion about faith. People of all fitness levels (CrossFit experience is not required) and all faiths (including no faith) are welcome! Bring along a friend (or 2)! After, we’ll grab a burger and beer at Big Buns if...Read More

Flex on the Mall!!! For the fourth year in a row, Coed Teams of 4 compete in the shadow of the Washington Monument with a view of the United States Capitol building. BCF will be sending a bunch of teams this year. Come out and cheer them on! Start off your Saturday with a morning...Read More

Conditioning: EMOM 25: Min 1: 5 Hang Power Cleans (Max Effort, increase weight each round) Min 2: 20 Hollow Rocks Min 3: 20 Russian KBS (32/24) (Fx: 24/16) Min 4: 15/10 AAB Cals Min 5: 10 In place Front Rack Lunges (Across at challenging weight) No score, work hard!Read More

Strength: High Hang Snatch 6 x 2 (A) @70-75% Beginners: 6 x 1 (A) High Hang Power Snatch + 1 Overhead Squat Conditioning: For Time: 36 T2B 12 Squat Snatches 155/105 (Fx: 115/80) Rx+185/125 Scaling suggestion: 50 Hanging knee Raises 25 Hang Squat Snatches (light weight)Read More

Strength: Push Press: Find a heavy set of 5, then 3 x 5 at 85% Superset working sets with :30-:45 Elbow plank Conditioning: 10 min AMRAP: 30 Double Unders 15 C2B Pull-ups Fx: Pull-ups 30 Double Unders 15 Ring Dips (high rings must be used for RX athletes)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!! Conditioning: Partner WOD For Time: 400m run with one medball (20/14) (both partners go run) 40 Deadlifts (275/185) (Fx: 225/155) 400m run with one medball (20/14) (both partners go...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: Meathead Monday Tuesday: Partner WOD Wednesday: Push Press Thursday: High Hang Snatch Friday: EMOM 25 minutes Saturday: Front Squat...Read More