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 12
1: 10 – 15 Chest to Bar Pull Ups (Fx: Pull Ups)
2: 16 Alternating Double Dumbbell Bench Press
3: Rest
Conditioning:
5 Rounds
Work 2:00/Rest 2:00
200/150m Row
10 Hand Release Push Ups
AMRAP Burpees Over the Rower
Arctic Core Blast – 6:45pm!!!!
Strength:
E2MOM 12
1 Power Snatch + 3 Overhead Squats (↑)
Conditioning:
AMRAP 7
12 Dumbbell Box Step Ups (50/35) (Fx: 35/20) (Rx+: 70/50)
24 Wall Balls (20/14) (Rx+: 11’/10′)
| Weekly Overview | Events/Classes | |
| Monday | Squat Clean | Free Beginner CrossFit – 6:45pm REGISTER |
| Tuesday | Power Snatch + Overhead Squat | Core Blast – 6:45pm! |
| Wednesday | Gymnastics Strength | |
| Thursday | Back Squat + Core | |
| Friday | Deficit Deadlifts | |
| Saturday | Benchmark “Amanda” | Skills & Mobility Class at 1:15pm: Ring Muscle Ups |
| Sunday | Thrusters | Yoga – 10:00am |
Strength:
E3MOM 15
1 Squat Clean + 1 Hang Squat Clean + Split Jerk (↑)
Conditioning:
50 – 40 – 30 – 20 – 10
Double Unders
Sit Ups
Start Each Round With:
10 Box Jumps (30/24) (Fx: 24/20)
Yoga with Kristen!!! – 10:00AM
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!
Conditioning:
3 Rounds:
250/200m Row
200m Run
10 Back Rack Lunges (135/95) (Fx: 95/65)(Rx+: 165/115)
– Rest 5:00 –
1 Round
1000/850m Row
800m Run
30 Back Rack Lunges (135/95) (Fx: 95/65)(Rx+: 165/115)
Finisher:
4 Rounds
12 Tempo Banded Pull Aparts (:03 Eccentric)
12 Tempo Banded Bicep Curls (:03 Eccentric)
Skills Class 1:15pm: Handstand Pushups
Strength:
E3MOM 15
Romanian Deadlifts
1: [email protected] – 50%
2: [email protected] – 50%
3: [email protected] – 55%
4: [email protected] – 55%
5: [email protected] – 55%
% Based on 1RM Deadlift
Conditioning:
AMRAP 12
9 Each Arm Kettlebell Hang Clean (32/24) (Fx: 24/16)
6 Bar Muscle Ups (Fx: Chest to Bar Pull Ups)
3 Push Jerks (165/115) (Fx: 135/95) (Rx+: 185/125)
Open gym this morning from 8:30-10:30am is cancelled. Sorry for the inconvenience!
Strength:
E2MOM 10
1 High Hang Squat Snatch + 1 Hang Squat Snatch + 1 Squat Snatch (↑)
Conditioning:
EMOM 12
1: 6 Strict Handstand Push Ups (Fx: 6 Kipping HSPU) (Rx+: 10 Strict HSPU)
2: 20/15 Calorie Ski Erg (Fx: 17/13) (Rx+: 25/18)
3: AMRAP Kipping Handstand Push Ups
4: Rest
Strength:
E3MOM 15
Front Squat
1: [email protected] – 75% (:03 Pause)
2: [email protected] – 80%
3: [email protected] – 80%
4: [email protected] – 80%
5: [email protected] – 85%
Conditioning:
36 – 24 – 12
Burpee Box Jump Overs (24/20)
100 Double Unders After Each Round (Fx: 50 DUs)
Time Cap 16:00
Strength:
Every :30 for 10 Rounds
2 Push Press @65 – 75%
Conditioning:
“15.1”
AMRAP 9
15 Toes to Bar
10 Deadlifts (115/75)
5 Power Snatches (115/75)
