Congratulations to everyone who competed at Flex on the Mall this past weekend, and a big thank you to everyone who came out to support our teams! ================================================================================================ Wednesday, June 15, 6:30-8:00pm: Free Movement Screening and Injury Assessment with Lauren Cary of The Jackson Clinics Physical Therapy **RESERVE YOUR SPOT** ================================================================================================ For Time: 21-15-9: Hang...Read More

Yoga today at 10:00 am with Claire. Free for members, $10 for friends! Running Clinic today at 1:00pm with Tucker and Meg at Washington and Lee High School Track! Learn proper technique and tips on pacing. ================================================== Next Week: Wednesday, June 15, 6:30-8:00pm: Free Movement Screening and Injury Assessment with Lauren Cary of The Jackson...Read More

Head down to the National Mall today to cheer on the many teams from BCF and CFR7 who are competing in FLEX ON THE MALL 2016! You can check out the competition schedule for the day here.  ============================================================================= Free class today at 12:00pm! Invite a friend and join them in a fun and free workout!...Read More

This weekend: Saturday, June 11: Come out to The National Mall to support all the BCF/CFR7 members competing in Flex on The Mall! Sunday, June 12, 1:00pm: Free Running Clinic at Washington and Lee High School Track =================================================== Deadlift: 5 x 65%, 75% and 5+ x 85% *When you start a new four-week cycle, add...Read More

This weekend: Saturday, June 11: Come out to The National Mall to support all the BCF/CFR7 members competing in Flex on The Mall! Sunday, June 12, 1:00pm: Free Running Clinic at Washington and Lee High School Track ================================================ Next Week: Wednesday, June 15, 6:30-8:00pm: Free Movement Screening and Injury Assessment with Lauren Cary of The...Read More

This weekend: Saturday, June 11: Come out to The National Mall to support all the BCF/CFR7 members competing in Flex on The Mall! Sunday, June 12, 1:00pm: Free Running Clinic at Washington and Lee High School Track ================================================ Next Week: Wednesday, June 15, 6:30-8:00pm: Free Movement Screening and Injury Assessment with Lauren Cary of The...Read More

Tonight: Free Chiropractic Treatment from 5:00-6:30pm! Free Class at 6:30pm– invite your friends! ================================================ This weekend: Saturday, June 11: Come out to The National Mall to support all the BCF/CFR7 members competing in Flex on The Mall! Sunday, June 12, 1:00pm: Free Running Clinic at Washington and Lee High School Track ================================================ Next Week: Wednesday,...Read More

Tomorrow Night: Free Chiropractic Treatment from 5:00-6:30pm courtesy of Arlington Pain and Rehab. ========================================================================== Clean: 5 x 3 low Hang Clean (A;Squat/Top of knee)   Death by 10m sprint: *Perform a 10m sprint for every minute as long as possible ex:1:00=10m, 2:00=20m, 3:00=30m, etc. *score is last successful roundRead More

Yoga today at 10:00am! Free for members, $10 for friends. ================================================= Split Jerk 6 x 2 (A) *From the Rack   AMRAP 9: 2-4-6-8-10, etc. OHS 115/80, 95/65 Ring DipsRead More

Free Class today at 12:00pm! Invite a friend and join them in a fun, free, all levels workout! ================================================================ Good Mornings: 5 x 5 (A)   3 Rounds for time: 8 Strict HSPU Fx: 10 Kipping 10 Deadlifts 225/155, Fx:185/125 then 3 Rounds for time: 10 Strict C2B Fx: Strict Pull ups 20 WBS 20/14...Read More