Arctic Core Blast – 6:45pm!!!!  Strength:  20:00 to Establish1RM Front Squat Conditioning:  AMRAP 1010 Chest to Bar Pull Ups (Fx: 7 C2B)10 Thrusters10 Chest to Bar Pull Ups (Fx: 7 C2B)8 Thrusters10 Chest to Bar Pull Ups (Fx: 7 C2B)6 Thrusters10 Chest to Bar Pull Ups (Fx: 7 C2B)AMRAP ThrustersThruster Weights:Rx: (95/65) (135/95) (165/115) (185/125)Fx:...Read More

Weekly OverviewEvents/ClassesMondayUpper Body StrengthFree Beginner CrossFit – 6:45pm REGISTERTuesdayFront SquatCore Blast – 6:45pm! WednesdayPower Snatch + Overhead Squat + Hang Power SnatchThursdayDeadliftsOpen 21.1 Announcement at 8pm!FridayTBASaturdayOpen Workout 21.3Skills Class at 1:15pm: Toes to BarSundayTBAYoga – 10:00am Strength: 3 Rounds40 Banded Biceps Curls40 Banded Triceps Extensions20 Barbell Shrugs1 Minute Easy Ski/Bike/Row/Run Use band/weights that can be completed...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!  5 Year Member Spotlight!Dustin Lieske (November 2015)– How many days a week do you workout (and typically what time slot)?5-6...Read More

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 [email protected] to coordinate)If you cannot...Read More

Congratulations to our member Mikhail and Anna’s recent engagement! Sending lots of love as you celebrate your engagement. We hope your future together is filled with infinite happiness, laughter, and love. Strength: E2MOM 161: 5 Bench Press (↑)Can be dumbbell or barbell bench press.2: 10 – 15 GHD Sit Ups (Fx: Weighted Sit Ups) Conditioning:...Read More

    Strength:  Every :30 for 10 Rounds2 Push Jerks @ 70 – 75% Conditioning: 600m Run40 Wall Balls (20/14)400m Run30 Wall Balls (20/14)200m Run20 Wall Balls (20/14)Read More

5 Year Member Spotlight!Bradley Nix (August 2015) Strength:  E3MOM 15Romanian Deadlift1: 6@50 – 55%2: 6@55 – 60%3: 6@55 – 60%4: 6@55 – 60%5: 6@60 – 65% % Based on 1RM Deadlift Conditioning: 4 Rounds16 Box Jumps (24/20) (Rx+: 30/24)8 Hang Power Cleans Barbell weight increases each round.Rx: (95/65) (135/95) (165/115) (185/125)Fx: (75/55) (95/65) (135/95) (165/115)Rx+:...Read More

Arctic Core Blast – 6:45pm!!!!  Strength:  E2MOM 12Front Squats1: 3@75 – 80% (:03 Pause)2: 2@75 – 80%3: 1@80 – 85%4: 1@85 – 90%5: 1@90 – 95%6: 1@90 – 95%+ Conditioning:  Every 1:30 for 2 Rounds1: 10 Push Press (135/95) (Fx: 95/65) (Rx+: 165/115)AMRAP Ski Erg Calories2: Rest3: 10 Back Rack Lunges (135/95) (Fx: 95/65) (Rx+:...Read More

Weekly Overview Events/Classes Monday Hang Squat Snatch Tuesday Front Squats Core Blast – 6:45pm! Free Beginner CrossFit – 6:45pm REGISTER Wednesday Romanian Deadlifts Thursday Push Jerks Open 21.1 Announcement at 8pm! Friday TBA Saturday Open Workout 21.2 Skills Class at 1:15pm: Strict/Kipping/Butterfly Pullups Sunday TBA Yoga – 10:00am Strength: E2MOM 123 Hang Squat Snatches1: 65 –...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 121: 20 Hollow Rocks2: 8 Strict Tempo Ring Rows (:03 Eccentric) (Fx: 6)3: 10 Arch Extensions (:02 Hold)4: :30...Read More