Tuesday, November 27, 2018


Tuesday, November 27, 2018

Free Beginner CrossFit Class at 7:45 pm. Anyone interested in trying out a CrossFit class is welcome to come check out what BCF has to offer!!
Core Blast with Shauna at 6:45pm!!
Having pain/tightness?!? Chiropractors from Arlington Pain and Rehab will be offering free chiropractic treatment on the dates listed below from 5-6:30pm. First come, first served basis for basic treatment and information. Don’t miss the opportunity for some professional help with your self-care.

Looking for a service opportunity this year? Join us at Homeless Hope  on Sunday, December 2nd to provide the homeless in DC with warm coats, gloves, hats, toiletries and food. This will be the 8th year of this event, we’d love to have you join us!
Also, if you have any old winter clothes that you aren’t using, please drop them off at the gym in the next week and we’ll get them to someone who needs them this winter!

Rx+: (athletes with at least 10 unbroken Ring MU)
5 Rounds
3-5 Strict Ring MU + 3-5 Kipping Ring MU
2:00 rest after each set

Rx: (athletes with 5 – 10 unbroken Ring MU)
5 Rounds
3 Kip Swings + 3 Muscle Ups with extra strict ring dip on each rep
2:00 rest after each set
Athletes may increase number of MU to 4-6 if appropriate
5 Rounds
5 False Grip Ring Rows with feet elevated
5 False Grip kip swings on the high rings
5 Dynamic Low Ring MU transitions with 2 ring dips after each transition
Rest 2:00 after each set
Buy-in: 6 Round
200m Run
6 Overhead Squats (135/95) (Fx: 95/65) (Rx+: 155/105)
In remaining time AMRAP
2 Burpees
2 Pistols, alternating (Fx: weighted lunges 24/16)
4 Burpees
4 Pistols, alternating