Core Blast 6:45pm! We are excited to announce that BCF has once again been recognized as a top CrossFit gym in Northern Virginia (our 9th award for excellence)! This is the 5th year in a row that we have received recognition from Northern Virginia Magazine and we are so honored to see our hard work being...Read More

We are partnering with a new screen printing company for our t-shirts (this is the same company that just produced our BELIEVE shirts and they did a great job). Every quarter, we’ll work with them to produce a new shirt design. After the design is completed, they then build an online store that goes live...Read More

Conditioning: 5 Rounds400m Run (Rx+: 500m)10 Each Arm Kettlebell Suitcase Deadlifts (32/24) (Fx: 24/16)400/350m Row (Fx: 350/300m) (Rx+: 500/450m)20 Pull-ups (Fx: 15) (Rx+: C2B)Read More

Skills Class 1:15pm: Handstand Pushups Conditioning: “Diane”21 – 15 – 9Deadlifts (225/155)Handstand Push Ups Finisher: Turkish Get-up Technique5 sets:1 min plank2 Turkish Get-ups each side (↑)Read More

  Strength:  E2MOM 18Clean Pull + Squat Clean (↑) Conditioning: AMRAP 720 Jumping Air Squats10 Front Rack Lunges (115/80) (Fx: 75/55) (Rx+: 135/95)Read More

Go check out our newest Success Story featuring Stephanie Percoco! You can read her full story by clicking HERE Strength: E2MOM 10Push Press1 – 4: 5@65 – 70%5: AMRAP @65 – 70% Conditioning: 4 Rounds20 Toes 2 Bar (Fx: 15)10 Burpees200m RunRead More

Strength: E3MOM 158 Back Squats1: 60 – 65%2: 65 – 70%3: 65 – 70%4: 65 – 70%5: 70 – 75% Conditioning: With a Partner, Alternating RoundsE5MOM 201: AMRAP10/7 Calorie Bike (Fx: 7/5)10 Dumbbell Box Step Ups (24/20) (50/35) (Fx: 35/20) (Rx+: 70/50)2: Rest3: AMRAP10/7 Calorie Ski (Fx: 7/5)5 Each Arm Dumbbell Push Jerks (24/20) (50/35)...Read More

  Core Blast 6:45pm! Great job to two of our very own BCF teams this past weekend as they competed in the DC Capitol Throwdown! What a great support system they had cheering them on this weekend! Both teams took 2nd place in their division! Strength: E2MOM 162 Touch and Go Power Snatches (↑) Conditioning:...Read More

Weekly OverviewEvents/ClassesMondayDeadliftsFree Beginner CrossFit – 6:45pm REGISTERTuesdayPower SnatchesCore Blast 6:45pm!!!WednesdayBack SquatsThursdayPush PressFridaySquat CleanSaturdayBenchmark “Diane”Skills Class at 1:15pm: Handstand PushupsBCF Nationals Game! SundayLong ConditioningYoga – 10:00am Strength: E3MOM 158 Deadlifts1: 60 – 65%2: 65 – 70%3: 65 – 70%4: 65 – 70%5: 70 – 75% Conditioning: 100 Wall Balls (20/14) (Rx+: 11’/10′) But… Every time you break:25...Read More

**We added Open Gym today from 8:50-9:50am** Strength: AMRAP 10Handstand Push-upsRX+: add 4″/2″ deficitFX: Kipping HSPU techniqueScaled: Pressing Strength Development Conditioning: AMRAP 11250/200m Row (Fx: 200/150)15 Hang Power Cleans (135/95) (Fx: 95/65) (Rx+: 165/115)Read More