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
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.