3 Rounds for time: 20 Kettlebell Clean and Jerks* 32/24, Fx: 24/16 20 Pull Ups Fx: Ring Rows 20 Abmat Sit ups 20 Kettlebell Swings 32/24, Fx: 24/16 20 Walking Overhead KB lunges 32/24, Fx: 24/16 *Switch arms every 5 reps. Acceptable to go from the hang or the ground Ring Dip Fiinsher: RX: 60...Read More

Free Class at 6:30pm with Coach Claire for anyone new to this world of fun and fitness Arlington Pain and Rehab will be here tonight from 5pm-6:30pm treating athletes ===================== Deadlift 5 x 6 @ 80-85% of 5RM *Rest no longer than 1:00 Beginners: 5 x 5 add 5-10# from last week Every :90 for...Read More

Strength for the week Monday: Snatch Tuesday: Deadlift Wednesday: Long WOD Thursday: Strict Press Friday Front Squat Saturday: Long Partner WOD Sunday: Hang Clean and Jerk Complex ============================ Snatch: Find a Heavy Single For Time: 12-9-6-3 Power Snatch 115/80, Fx: 95/65 Box Jumps 32/26, Fx: 24/20Read More

HAPPY EASTER!! Abbreviated Schedule today. We have Open Gym at 4:30 and WOD at 5:30. No yoga or morning WODs ====================================== Bench Press 4 x 10 (ME) 2 Rounds of 3-6-9 Push Jerk 155/105, Fx:115/80 Muscle Ups Rest; 2:00 and repeat one more timeRead More

Coach Rob will introduce CrossFit to beginners at noon! ===================================== Hang Power Snatch (can go from low or high hang) 15:00 to Find a Heavy Single Partner WOD: 4 Rounds for time 30 Front Rack Lunges 135/95, Fx: 95/65(in place) 40 Cal Row 50 Wall Ball Shots 20/14Read More

There’s no 6:30PM WOD Tonight Wine and WOD for the ladies of BCF! Bring your own drinks and snacks. Coach Claire and Kathleen will make sure you have a ton of fun! =============================== AMRAP 30 10 Deadlift 225/150 Fx:185/125 15 HSPU Fx: Hand Release Push Ups 20 KB/DB Snatches 50/35, Fx:35/25 400 Meter Run Scale...Read More

Clean & Jerk 20 min to Find a heavy single Finisher Back Squat EMOM 8: 3 reps @85-90% of your 5RMRead More

*Wear tall socks Rope climbing technique Rx+: 8 legless rope climbs for time Rx: 12 rope climbs for time Fx: 8 rope climbs for time 15 Chest to Bar Pull Ups, Fx: 15 Pull Ups 25 Box Jump Overs 24/20 35 Kettlebell swings 32/24, Fx: 24/16 600 M Run 35 Kettlebell swings 32/24, Fx: 24/16...Read More

Trying CrossFit for the first time? At 6:30 Coach Claire leads an intro class! =============================== Front Squat 5 x 4 reps @85-90% of your 5RM Beginners: 5 x 5 (A, add 5-10# from last week) 3 Rounds for time: 18 Thrusters 95/65 Fx: 65/55 66 Double UndersRead More

Full Motion Life and Sport will be here tonight giving free assessments! ================================================== Strength for the week Monday – Push Jerk Tuesday – Front Squat Wednesday – Rope Climb Thursday – Clean and Jerk Friday – Long Metcon Saturday – Hang Power Snatch Sunday – Bench Press =============================================== Push Jerk: 5 x 2 (ME) 5...Read More