Weekly OverviewEvents/ClassesMonday“8 Nights of Hanukkah” TuesdayBack Squats Mobility Class 6:00PM- Chest and shoulders Core Blast 6:45PM!!!WednesdayGymnastics Strength No Skills Class ThursdayDeadlifts Friday“Cindy”Trivia Night!!!!! @7PMSaturdayLong Metcon With Rope Climbs Free Beginner CrossFit Class – 12:00PM REGISTER SundayPower Cleans Yoga – 10:00AM Conditioning: “8 Nights of Hanukkah” With a Partner, One Person Working at a Time 8...Read More

Strength: E2MOM 10Push Press1 – 4: 3@80 – 85%5: AMRAP @80 – 85% Conditioning: EMOM 151 – 4: 800m Run (Fx: 600m) (Rx+: 1000m)5: AMRAP Ski Calories  Read More

Strength: Rx+:E2MOM 101 – 3 Strict Ring Muscle Ups (:03 Pause at chest to rings on the way up)Rx:1 – 3 Strict Ring Muscle UpsFx:1 – 3 Strict Chest to Bar Pull Ups + 3 – 5 Strict Ring DipsScaled:3 – 5 of Most Difficult Pull Up + 5 – 10 Push Ups Conditioning: 4...Read More

Strength: E3MOM 152 Deadlifts1: 80 – 85%2: 80 – 85%3: 80 – 85%4: 85 – 90%5: 85 – 90% Conditioning : 3 Rounds80 Double Unders (Fx: 60)12 Hang Power Cleans (155/105) (Fx: 115/80) (Rx+: 185/125)Read More

Happy Thanksgiving!! Open gym: 7-8:00AM WODs: 8:00, 9:00, 10:00, and 11:00AM Conditioning: AMRAP 35With at Partner, Alternating Movements20/15 Calorie Row (Fx: 15/10) (Rx+: 22/17)20 Sit Ups5 Devil’s Press (50/35) (Fx: 35/20) (Rx+: 70/50)Read More

Make sure to check Zen Planner for updated schedule: Tonight there will NOT be a 7:30, 8:30PM WOD Thanksgiving day: Open gym 7-8AM then: 8:00, 9:00, 10:00, and 11:00AM WOD Congrats to our BCF ladies, Jenny, Rachel and Erika on placing 3rd at the Girls Gone Rx competition. Conditioning: E2MOM 14Panda Pull + High Hang...Read More

Mobility Class 6:00PM- Hip and TrunkCore Blast 6:45PM!!! Congrats to Coach Stacey and members, Brooke, Paul, and Grant on placing 2nd in the Scaled division at the MACC (Mid-Atlantic CrossFit Challenge) Conditioning: AMRAP 2010 Pull Ups20 Push Ups400m Run Strength: 5 Rounds1 Turkish Get Up Each Arm20 Russian TwistsRead More

Weekly OverviewEvents/ClassesMondayBack Squats Free Beginner CrossFit Class – 6:30PM REGISTER Rope Climbs in the METCON!!TuesdayLong Metcon Mobility Class 6:00PM- Hips and Trunk Core Blast 6:45PM!!!WednesdaySquat Snatch ThursdayPartner WOD HAPPY THANKSGIVING!!! Check ZP for modified schedule FridayDeadliftsSaturdayGymnastics Strength Free Beginner CrossFit Class – 12:00PM REGISTER SundayPush Press Yoga – 10:00AM Strength: E3MOM 152 Back Squats1: 80...Read More

SCHEDULE UPDATE: 5:30pm Class Cancelled Strength: Rx:5 Rounds10 V-Ups5 Plank to Pike with feet on Rower Seat10 Kettlebell Jefferson Curls Fx:5 Rounds10 Tuck-Ups5 Plank to Pike with feet on Box10 Kettlebell Jefferson Curls Conditioning: AMRAP 1010 Overhead Squats (95/65) (Fx: 75/55) (Rx+: 115/80)15 American Kettlebell Swings (32/24) (Fx: 24/16)20/15 Calorie Row (Fx: 15/10)Read More

SCHEDULE UPDATE: 12:00pm Class Cancelled. There will open gym in its place. Conditioning: 4 Rounds200m Run10 Burpee Box Jump Overs (24/20)200m Run10 Strict Handstand Push Ups (Fx: Kipping)200m Run10 Burpee Bar Muscle Ups (Fx: Burpee Chest to Bar)Read More