Skills class with Coach K at 12:30 working on both pistols and toes to bar technique ======================================== EMOM 18: 1: 20m OH Walking Lunges with a MB 20/14 2: 10 Box Jumps (BCF:32/26) 30/24, Fx: 24/20 3: Ring Dips (choose a challenging number of reps) 5 Rounds for time: 8 Toes to Bar 8...Read More
Free Class starts at noon with Coach Rob! Perfect for anyone trying CrossFit for the first time! ====================================================== [youtube height=”HEIGHT” width=”WIDTH”]PLACE_LINK_HERE[/youtube] Before today’s WOD, knock out some ankle mobility so that you’re ready to front squat! ====================================================== Front Squat: 5 x 5 (ME) *working sets begin at 75% of 5 RM 20:00 AMRAP 12:...Read More
In honor of USAF SSgt Timothy P. Davis, 28, who was killed on February, 20 2009 supporting operations in OEF when his vehicle was struck by an IED. Timothy is survived by his wife Megan and one-year old son T.J. “DT” 5 rounds for time: 12 deadlifts, 155/105 9 hang power cleans, 155/105 6...Read More
BCF is hosting our first Fitness Competition for all FX and Scaled Athletes. Find a partner and sign up! ===================================================== 3 Giant Sets: 25 Band Pull Aparts 5 Behind the Neck Snatch Push Press (A) 10-14 single Leg Glute Bridges (5-7 each side) Snatch Complex: 5 Sets of: 1 High hang Squat Snatch + 1...Read More
Free Class starts at 6:30pm with Coach Rob. A great way to introduce CrossFit to beginners! Arlington Pain and Rehab will be here giving free chiro treatments to our athletes! They’ll be at the box between 5pm and 6:30pm ======================================= We are raising money to help buy a well and help end water scarcity in...Read More
Coach Kathleen’s Skill Class starts at 12:30 and will be going over pull-ups. Kipping and butterfly! ======================== 3 Sets of: 16 Barbell Step Ups (A: 8 each leg) 12-15 Pendlay Rows (A) AMRAP 18: 400 M Run 15 Ground to Overhead 45/25 Fx: 25/15 15 Atomic Situps 45/25 Fx: 25/15Read 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.
