| Weekly Overview | Events/Classes | |
| Monday | Hang Power Snatch | FREE ART Soft Tissue Treatment from Full Motion Life & Sport at BCF from 5:00 – 7:00pm! Free Beginner CrossFit – 6:45pm REGISTER |
| Tuesday | Front Squats | Core Blast – 6:45pm! |
| Wednesday | Hang Power Cleans | |
| Thursday | Romanian Deadlifts | Open 21.1 Announcement at 8pm! |
| Friday | Long Conditioning | |
| Saturday | Open Workout 21.1 | Skills Class at 1:15pm: Rope Climbs |
| Sunday | TBD | Yoga – 10:00am |
Strength:
E2MOM 12
3 Hang Power Snatches
1: 65 – 70%
2: 70 – 75%
3: 70 – 75%
4: 75 – 80%
5: 80 – 85%
6: 85%+
Conditioning:
3 Rounds
15 Chest to Bar Pull Ups (Fx: Pull Ups)
20 American Kettlebell Swings (32/24) (Fx: 24/16)
25/20 Calorie Row (Fx: 20/15)
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!
SCHEUDLE UPDATE: Yoga with Kristen CANCELLED for March 7. If you are still looking for a Sunday morning stretch with Liz or Kristen, you can find all of our At-Home Yoga videos HERE.
Next Monday! Monday, March 8th, 2021, 5:00-7:00pm – FREE ART Soft Tissue Treatment from Full Motion Life & Sport at BCF!
Strength:
E2MOM 12
1 High Hang Power Clean + 1 Hang Squat Clean (ME)
Conditioning:
30 – 20 – 10
Box Jump Overs (24/20)
Dumbbell Hang Snatch (50/35) (Fx: 35/20) (Rx+: 70/50)
Skills Class 1:15pm: Cancelled
Mobility/Stability Seminar @ 1:15pm with Dr. Scott Murray from Arrosti. Sign up HERE
Strength:
EMOM 12
1: 6 – 8 Ring Muscle Ups (Fx: 6 – 8 Chest to Bar Pull Ups)
2: 15 V-Ups
3: 25ft Handstand Walk (Fx: 20 Shoulder Taps) (Rx+: 50ft Handstand Walk)
4: Rest
Conditioning:
AMRAP 16
30 Reverse Lunge Wall Balls (20/14)
400m Run
THIS SATURDAY! Mobility/Stability Seminar @ 1:15pm with Dr. Scott Murray from Arrosti. Sign up HERE
Next Monday! Monday, March 8th, 2021, 5:00-7:00pm – FREE ART Soft Tissue Treatment from Full Motion Life & Sport at BCF!
Conditioning:
“DT”
5 Rounds
12 Deadlifts (155/105)
9 Hang Power Cleans (155/105)
6 Push Jerks (155/105)
Finisher:
4 Rounds for Maximum Pump:
10 Double Dumbbell Seated Arnold Press
20 Alternating Double Dumbbell Bicep Curls
20 Double Dumbbell Skull Crushers
THIS SATURDAY! Mobility/Stability Seminar @ 1:15pm with Dr. Scott Murray from Arrosti. Sign up HERE
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!
Next Monday! Monday, March 8th, 2021, 5:00-7:00pm – FREE ART Soft Tissue Treatment from Full Motion Life & Sport at BCF!
Strength:
EMOM 5
1 Snatch Balance (↑)
– Rest 1:00 –
EMOM 5
1 High Hang Squat Snatch (ME)
Conditioning:
8 Rounds
8 Toes to Bar
10 Russian Swings
12 Air Squats
Time Cap 14:00
THIS SATURDAY! Mobility/Stability Seminar @ 1:15pm with Dr. Scott Murray from Arrosti. Sign up HERE
Next Monday! Monday, March 8th, 2021, 5:00-7:00pm – FREE ART Soft Tissue Treatment from Full Motion Life & Sport at BCF!
Strength:
E3MOM 15
Romanian Deadlifts
1: [email protected] – 55%
2: [email protected] – 55%
3: [email protected] – 55%
4: [email protected] – 60%
5: [email protected] – 60%
% Based on 1RM Deadlift
Conditioning:
“AMRAP 3
10/7 Calorie Ski Erg
10 Each Side Dumbbell Suitcase Deadlift (70/50) (Fx: 50/35)
Rest 1:00
AMRAP 3
Burpees to a Plate (45lb)
Rest 1:00
AMRAP 3
10/7 Calorie Assault Bike
10 Thrusters (75/55) (Fx: 65/45) (Rx+: 95/65)
Rest 1:00
AMRAP 3
Burpees to a Plate (45lb)
Rest 1:00
Arctic Core Blast – 6:45pm!!!!
THIS SATURDAY! Mobility/Stability Seminar @ 1:15pm with Dr. Scott Murray from Arrosti. Sign up HERE
Next Monday! Monday, March 8th, 2021, 5:00-7:00pm – FREE ART Soft Tissue Treatment from Full Motion Life & Sport at BCF!
Strength:
Every :30 for 10 Rounds
2 Strict Press @ 70 – 75%
Conditioning:
For Time:
200 – 150 – 100 (Fx: 100 – 75 – 50)
Double Unders
20 – 15 – 10
Chest to Bar Pull Ups (Fx: Pull Ups)
Handstand Push Ups (Fx: 15 – 10 – 5)
| Weekly Overview | Events/Classes | |
| Monday | Front Squats | |
| Tuesday | Strict Press | Core Blast – 6:45pm! Free Beginner CrossFit – 6:45pm REGISTER |
| Wednesday | Romanian Deadlifts | |
| Thursday | Hang Squat Snatch | |
| Friday | Benchmark “DT” | |
| Saturday | Gymnastics | Skills & Mobility Class at 1:15pm: Cancelled Mobility/Stability Seminar @1:15pm with Dr. Scott Murray from Arrosti. Reserve your spot HERE |
| Sunday | Hang Cleans | Yoga – 10:00am |
Strength:
E2MOM 12
Front Squats
1: [email protected] – 75% (:03 Pause)
2: [email protected] – 80%
3: [email protected] – 80%
4: [email protected] – 80%
5: [email protected] – 85%
6: [email protected] – 90%
Conditioning:
AMRAP 9
250/200m Row (Fx: 200/150)
10 Each Arm Kettlebell Front Squats (24/16) (Fx: 16/12) (Rx+: 32/24)
Yoga with Kristen!!! – 10:00AM
Conditioning:
E3MOM 15
5 Thrusters (ME)
Must be touch-and-go.
Finisher:
Buy In:
30/21 Calorie Assault Bike (Fx: 25/18)
Then…
4 Rounds
25ft Handstand Walk (Fx: 50ft Bear Crawl) (Rx+: 50ft)
15 Toes to Bar (Fx: 10)
