Strength: Dead-lift (20 minutes) Build up to a heavy single / 1 RM Conditioning: EMOM 16: Odd Minutes – 8 Push-Jerks (135/95#) + 4 Over-the-Bar Burpees (Fx = 115/75#) Even Minutes – 1-6 Ring Muscle-ups (Fx = 10 Ring Dips) Post-WOD Finisher: 2 Sets: Single-Leg KB Dead-lift x 20 reps (10 each leg) Plank x...Read More

Strength/Skill: Rope Climb Review and Skill Work (15 minutes) Advanced Athletes: EMOM 10: 1 Rope Climb +10 Pistols (alternating) Conditioning: ‘2018 AGOQ Workout 2’ 4 RFT: 25 C2B Pull-ups (Fx = pull-ups) 5 Cleans (245/170#), power or squat (Fx = Scale to 75% of 1 RM clean) 15:00 CapRead More

Conditioning: On a running clock*: AMRAP 7: 15-Cal Row 15 Push-ups Rest 5:00 until 12:00 then… AMRAP 7: 15 Hollow-Rocks 30 Jumping Air Squats Rest 5:00 until 24:00 then… AMRAP 7: Burpee Box Jump Overs (24/20”) 1 Corinthians 9:24: Do you not know that in a race all the runners run, but only one receives...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!! 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...Read More

Overview of Week: Monday: Front Squat Tuesday: Strict Press Wednesday: 7 Min AMRAP Intervals Thursday: Rope Climbs Friday: Deadlift Saturday: Double Metcon Sunday: 30 Rep Chipper Strength: Front Squat (20 minutes) Build up to a heavy single / 1 RM Conditioning: AMRAP 14 100 Double-Unders 40 Wall Ball Shots (20/14 lbs) 30 Alternating Dumbbell Snatches...Read More

Yoga with Liz at 10:00AM!!! Strength: Superset (4 Rounds): Turkish Get Ups x 12 (6L/6R) 50 m Farmers Walk (As heavy as Possible) Conditioning: AMRAP 6: 8 Push Press 95/65 8 Front Squats 95/65Read 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!! Nova Self Defense: 3 hour Introductory Women’s Self-Defense Course 3:00 – 6:00pm. For more information visit: http://novaselfdefense.com/upcoming-training.html Strength: Deadlift 6 x 2 (ME, Working sets start at 80% of 2RM) Conditioning: 1 Mile...Read More

Congratulations to Stacey Barrack on her 3rd place finish at Festivus!!! Gymnastics: Skin the Cats on high rings or Inverted Tuck progressions on low rings Conditioning: 25 min AMRAP with a partner: 100 Row Cals 100 WBS 24/20 100 KB Sumo Deadlift High Pulls 32/24, Fx:24/16 100 Pistols, Fx: Lunges 100 DB Snatches 50/35, Fx:...Read More

Strength: EMOM 10: 1 Hang Power Clean 1 Front Squat 1 Push Jerk *Increase load every round Conditioning: 5 Rounds for time: 4 Bar Facing Burpees 3 Deadlifts 225/155, Fx: 185/125 2 Muscle Ups, Fx: Chest to Bar Pull Ups 1 Squat Clean 225/155, Fx: 185/125Read More

Gymnastics: AMRAP 10: 10 Toes to Bar 10 m Handstand Walk, 14 Wallfacing Shoulder taps RX+: Strict Toes to Bar Conditioning: 12 min EMOM: Min 1: AAB Calories Min 2: Sit-ups Min 3: Double unders Min 4: Push-ups  Read More