Fitness: Front squat, 6×3 (A) Performance: Front squat, find a heavy triple Fitness & performance: Metcon: In teams of two, AMRAP 10: Hang squat snatches 95/65 Run 200m *Workout is a partner AMRAP for snatches. One partner will complete 200m run and the other partner will do as many snatches as possible in that time...Read More

Monday, April 20th, a chiropractor from the Arlington Pain & Rehab team will be treating athletes for free from 6-7pm; first come, first served, every other Monday evening. The team at Arlington Pain & Rehab focuses on individual patient needs by utilizing a combination of chiropractic care, physiotherapy, sports massage, acupuncture, rehabilitation exercise protocols, and...Read More

Yoga with Nina at 10am! WOD schedule for Sunday – 11:15am,5:30pm. Please RESERVE classes (they fill up on Sunday)! ================================================================== Fitness: Snatch, 7×2 (A) Performance: Snatch, find a heavy double   Fitness: 30-20-10: Overhead squat, 95/65 Kettlebell swings, 24/16 Performance: 30-20-10: Overhead squat, 115/80 Kettlebell swings, 32/24Read More

Fitness & Performance: Clean and jerk technique   Fitness & performance: In teams of two, AMRAP 30: 3 muscle ups (Fx: 6 pull ups; 6 ring dips) 6 thrusters, Rx: 135/95, Fx: 115/80 9 bastards *While one partner completes the rounds, the other partner will complete a 200m run. Upon completion of the run, partners...Read More

  REMINDER – Tonight, Friday (4/17), the 6:30pm class is cancelled for the Wod+Wine Ladies Night event with Coach Sarah! Reserve a spot in the 4:30 & 5:30pm class to make sure you get your workout in! ================================================================================================================= Fitness: Deadlift, 3×10 (A) Performance: Deadlift, 3×10 (ME)   Fitness: 9-15-21: Push press, 95/65 Box jumps, 24/20 Toes...Read More

REMINDER – This Friday (4/17), the 6:30pm class is cancelled for the Wod+Wine Ladies Night event with Coach Sarah! Reserve a spot in the 5:30pm class to make sure you get your workout in! ================================================================================================================= DODGEBALL WARMUP!!! (with a fitness twist!)   Fitness: Kipping ring dip technique Performance: Ring dips, 4 sets of max reps...Read More

Fitness: Power clean + 2 jerks, 6×1.2 (A) Performance: Power clean + 2 jerks, find a heavy single of complex   Fitness & performance: “Man Test” AMRAP 10: Clean & jerk (BW/70%BW) *Compare to 4/19/2014Read More

Fitness & performance: “Angie” For time: 100 pull-ups 100 pushups 100 sit-ups 100 air squats *Compare to 10/10/2014Read More

Fitness: Back squat, 6×3 (A) Performance: Back squat, 6×3 (A) – 86-88% of 1RM   Fitness & Performance: 12 minute cap: Run 1 mile (800×2) *With the remainder of the 12 minutes, complete as many kettlebell swings as possible (Fx: 24/15; Rx: 32/24). Score is total kettlebell swings.Read More

Come test your fitness in a paintball battle between BCF & CFR7 athletes!! Hogback Mountain Paintball. Price $45 for everything ($15 for 500 more paintballs if you are trigger happy. Friends welcome to join! 9am – 12:30pm. We are meeting at BCF at 8am to carpool out (you can just show up if you decide last...Read More