Strength: Weightlifting Total: Establish a 1RM Snatch Establish a 1RM Clean and Jerk Post-WOD Finisher: 500 M Row Time Trial  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. Strength: 10 Minutes to establish a 1RM Weighted Pull up Rest 2:00 then.. Establish 1 MAX...Read More

Strength/ Skill Schedule: Monday: Back Squat 2RM Tuesday: Weighted/ Strict Pull Ups Wednesday: Snatch/ Clean and Jerk 1RM Thursday: Partner WOD Friday: HSPU Test Saturday: Overhead Squat Sunday: Push Press 3RM Strength: Back Squat: Establish a 2RM Conditioning: AMRAP 6: 6 Power Cleans 95/65 Fx: 75/55 6 Thrusters 95/65 Fx: 75/55 RX+ 115/80  Read More

Yoga is cancelled this week. Mark 16:4-6: But when they looked up, they saw that the stone, which was very large, had been rolled away. As they entered the tomb, they saw a young man dressed in a white robe sitting on the right side, and they were alarmed. “Don’t be alarmed,” he said. “You are looking for...Read More

Strength: Bench Press 5-5-5-3-3-3 Rest as needed Conditioning: For time: 21-18-15-12-9-6-3 HSPU Pull-ups FX: 21-15-9 HSPU Pull-ups *20 minute cap Post-WOD Finisher: 150 Bicycle Crunches (in as few sets as possible)Read More

  BCF Athletes, We have officially wrapped up the 2018 CrossFit Open season! I am proud of all of our athletes that accepted the challenge and competed, was motivated by all of the PR’s and impressed by so many incredible performances! It is really remarkable to track the caliber of athletes at BCF over the...Read More

Strength: Strict Press 1 RM (20 minutes) Conditioning: For time: 40 Box Jump Overs (24/20”) 30 Hang Power Snatch (75/55#) 20 Strict HSPU (Fx = Kipping HPSU) 7 Minute Cap Post-WOD Finisher: 3 Sets: DB Side Lateral Raise x 15 reps Plank x :60 Rest 1-2 minutes between sets  Read More

Strength/Skill: Ring or Bar Muscle-up – Skill Work / 15 Minutes Advanced Athletes For time: 18 Ring Muscle-ups 18 Bar Muscle-ups Conditioning: 3 RFT: 100 Double-Unders 50 Wall-Balls (20/14#)Read More

Strength: Rope Climb Skill Review / Work (15 minutes) Advanced Athletes: 3 Sets of: 2 Legless Rope Climb (15’) **start seated from the floor Rest as needed Conditioning: U.S. Army 2nd Lt. Justin Sisson, 23, assigned to 1st Battalion, 506th Infantry Regiment, 4th Brigade Combat Team, 101st Airborne Division in Fort Campbell, Kentucky, died June...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! Strength/Skill Schedule: Monday: Hero WOD “DT” Tuesday: Hero WOD “Sisson” Wednesday: Muscle Ups Thursday: Strict Press Friday: Partner WOD Saturday: Bench Press Sunday:...Read More