Free class at noon – bring your friends and potentially win a free month of membership! =================================== Snatch: 3@75%, 2@80, 3 x 1 @ 85% (perfect technique and accuracy, you should not miss any lifts)   4 Rounds for time: 30 KBS 24/16 25 KB Dead lifts 24/16 20 OH Lunges (10/side)  Read More

Boot Camp at 5:30pm – reservations are REQUIRED! Bring a friend to join in a fun Boot Camp class and introduce them to BCF! =================================== Strict Press 3 x 7 then 2 drop sets x 7   SuperFit Team Wod #3: Teams of 2 AMRAP 12:00 120 Goblet Squats 32/24 kg Max Cal Row FX: 24/16...Read More

EMOM 20: Odd: 5 TNG Power Cleans 65% of 1RM Even: 200m run AMRAP 10: 20 Double Unders 10 C2B (use hand protection!) Fx: pull-ups (then scale to ring rows)   If time (or on your own): 2 rounds of 2 min plank holds with 1 min restRead More

Boot Camp at 6:30pm – reservations are REQUIRED! If class is full you’ll need to attend the WOD. =================================== Deadlifts: 7@80%, 5@85%, 3@90%   AMRAP 3, 5 and For time. 20 Cal Row 30 WBS 20/14 (yes, we know we are squatting a lot this week – squats are awesome!) 20 T2B 30 Box Jumps...Read More

Run club with Meg at 5:30pm (weather should be beautiful)! Run workout is 3 mile run followed by 6x100m sprints! ============================================= 4 Sets, not for time of (feel free to scale up or down): a) 2 strict HSPU + 4 Kipping HSPU b) 1 Strict Mu + 2 Kipping Muscle Ups Fx:2) 4 Wall walks...Read More

Pain or tightness? Chiropractors from Arlington Pain and Rehab will be in the house tonight from 6-7pm. First come, first served for basic soft tissue/chiropractic treatment. ====================================== Front Squat: 5 x 2 @ 75% of 1RM Back Squat weight *Not a typo then, perform one ME Back Squat Set with same weight AMRAP 10: Ascending by...Read More

Yoga with Jenna at 10am! Free for members and $10 for friends! ===================================== Weighted Pull ups: Find heaviest triple. Rest 3:00 then, Perform on ME bodyweight set.   AMRAP 18: 200 m Run 10 OHS 95/65 20 Abmat sit ups 30 Double UndersRead More

Free class at noon – bring your friends and if they join you’ll get entered into our raffle for a free month of membership! Looking to improve your kipping pull-up? Butterfly pull-up? Muscle-up? Kipping HSPU? Join Coach Tucker for a fun skills class TODAY from 1:15-2:15pm! ============================================= Bench Press: 16 Minutes to Establish a 3RM...Read More

Boot camp with Coach Rich at 5:30pm – reservations REQUIRED! Looking to improve your kipping pull-up? Butterfly pull-up? Muscle-up? Kipping HSPU? Join Coach Tucker for a fun skills class from 1:15-2:15pm this Saturday, October 10th! ============================================= Clean and Jerk Technique 18 Minutes to Find: Heavy Double: Clean and jerk (not touch and go)   6 Rounds...Read More

Looking to improve your kipping pull-up? Butterfly pull-up? Muscle-up? Kipping HSPU? Join Coach Tucker for a fun skills class from 1:15-2:15pm this Saturday, October 10th! ============================================= Back Squats: 7@80%, 5@85%, 3@90%, AMRAP 16: 200 meter Run 10 C2B Pull ups 15 HR Push ups 20 Alternating KB Pistols 16/12kg Fx: Pull ups, LungesRead More