Strength: Rx: 10 Rope ClimbsFx: 7 Rope ClimbsRx+: 5 Legless Rope Climbs + 5 Rope ClimbsScaled: Rope Climb Technique Development Time Cap 10:00 Conditioning: E4MOM 161: AMRAP10/7 Calorie Ski (Fx: 7/5)20 Double Unders2: Rest3: AMRAP10/7 Calorie Assault Bike (Fx: 7/5)10 Wall Balls (20/14) (Rx+: 11’/10′)4: Rest [divider scroll_text=”SCROLL_TEXT”]John 3:16-17: For God so loved the world that he...Read More

    Strength:  EMOM 151 Squat Snatch (↑) Conditioning: 3 Rounds15 Each Arm Dumbbell Suitcase Deadlifts (50/35) (Fx: 35/20) (Rx+: 70/50)5 Double Dip Ring Muscle Ups (Fx: 10 Jumping Air Squats + 10 Ring Push Ups) (Rx+: 7)Read More

Strength:  E2MOM 121: 10 Each Arm Seated Single Arm Arnold Press (A)2: 10 Each Side Kettlebell Front Rack Cossack Squats (A) Conditioning: AMRAP 1410 Back Rack Lunges (135/95) (Fx: 95/65) (Rx+: 165/115)10 Hang Power Cleans (135/95) (Fx: 95/65) (Rx+: 165/115)But…E2MOM15 Sit UpsRead More

Arctic Core Blast – 6:45pm!!!!  Conditioning:  For Time:1000m Run10 Strict Pull Ups (Fx: 5) (Rx+: Strict C2B)20 Hand Release Push Ups (Fx: 10)800m Run8 Strict Pull Ups (Fx: 4) (Rx+: Strict C2B)16 Hand Release Push Ups (Fx: 8)600m Run6 Strict Pull Ups (Fx: 3) (Rx+: Strict C2B)12 Hand Release Push Ups (Fx: 6)400m Run4 Strict...Read More

Weekly OverviewEvents/ClassesMondayBack SquatsTuesdayLong ConditioningCore Blast – 6:45pm! Free Beginner CrossFit – 6:45pm REGISTERWednesdayBodybulding / ConditioningThursdaySquat SnatchFridayRope Climbs / ConditioningSaturdayDeadliftsSkills Class at 1:15pm: Handstand PushupsSundayLong ConditioningYoga – 10:00am Strength: E2MOM 105 Back Squats@60 – 70% Conditioning:  AMRAP 1216 Alternating Single Arm Devil’s Press (50/35) (Fx: 35/20)16 Box Jump Overs (27/23) (Fx: 24/20) (Rx+: 30/24)Read More

Best of NoVA! Click HERE to vote BCF as the best CrossFit Gym in Northern Virgina! We have won this award 4 years in a row and would be honored to make it 5 straight!  Strength:  EMOM 101 Power Snatch (↑) Conditioning: E2MOM 201: 500/450m Row (Fx: 450/400)2: RestRead More

Skills Class 1:15pm: Toes to Bar THE OPEN IS HERE!!!Here are some details for this year’s OpenThe Open workouts will be done on Saturday during all of the normal classes with a makeup session on Sunday at 12:15pm. If you cannot make these times you can complete the workout at CrossFit Route 7 on Fridays. (Email...Read More

Friday morning open gym from 8:30am-10:30am is cancelled! Strength: E2MOM 161: 5 Bench Press (↑)2: 5 Pendlay Rows (↑) Conditioning: 4 Rounds200m Run10 Burpees20 Box Jump (24/20) (Rx+: 30/24)Read More

  Strength:  E2MOM 105 Deadlifts @60 – 70% Reset every rep and start from dead stop. Conditioning: EMOM 161: AMRAP Calorie Row2: AMRAP Calorie Assault Bike3: AMRAP Calorie Ski Erg4: Rest :15 transition between stations.Read More

Strength:  Every 1:30 for 6 RoundsPower Snatch + Overhead Squat + Hang Power Snatch + Overhead Squat (↑) Conditioning: 4 Rounds400m Run8 Hang Power Snatches (115/80) (Fx: 95/65) (Rx+: 135/95)12 Toes to Bar (Fx: 8 T2B)Time Cap 16:00Read More