WOD/Events

Arlington Pain & Rehab will be onsite today between 5-7PM for free evaluations and treatment

Strength:

E2MOM 10
5 Push Press (↑)

Conditioning:

AMRAP 16
400/350m Row (Fx: 350/300)
32 Russian Kettlebell Swings (32/24) (Fx: 24/16)
8 Ring Muscle Ups (Fx: Chest to Bar Pull Ups)

Skills Class @ 1:30PM (Bar Muscle Ups)

Barbell Club @ 2PM (Snatch Pulls)

Strength:

E2MOM 10
3 Power Snatches @75 – 80% (Rx+: Touch-and-go)

Conditioning:

4 Rounds
50 Double Unders (Fx: 35)
10 Each Arm Dumbbell Push Jerks (50/35) (Fx: 35/20) (Rx+: 70/50)
5 Thrusters (155/105) (Fx: 115/80) (Rx+: 175/120)

Meet up at Starr Hill Brewery in Tysons corner, from 7-10PM!!!

Strength:

3 Rounds
5 Tempo Narrow Stance Goblet Squats (33×1)
1:00 Foot Elevated High Plank
5 Reverse Nordic Curls
5 Nordic Hamstring Curls

Conditioning:

AMRAP 16
400m Run
16 Pull Ups (Fx: 8)
12 Back Rack Lunges (135/95) (Fx: 95/65) (Rx+: 165/115)
8 Strict Handstand Push Ups (Fx: Kipping)

NEW CLASS TIME!!! 2:30PM on Fridays with Coach Brock is LIVE!

Conditioning:

EMOM 36
1 – 3: 675/550m Row (Fx: 600/500m) (Rx+: 750/650m)
4: 18/13 Calorie Ski (Fx: 13/8) (Rx+: 20/15)
5: 18/13 Calorie Bike (Fx: 13/8) (Rx+: 20/15)
5: AMRAP Toes to Bar
6: Rest

Mobility @ 5:45PM (Chest, shoulders, wrists)

Conditioning:

“Karen”
150 Wall Balls (20/14)

Strength:

4 Rounds
3 Tempo Renegade Rows (Push Up Tempo: 20×1, Row Tempo 20×2)
1 Each Arm Turkish Get Up
100m Jog

Don’t forget to come to BCF’s meet up at Starr Hill brewery in Tysons corner from 7-10PM

We are live on SugarWOD! Make sure you make an account and set BCF as your home gym. LINK

NEW CLASS TIME!!! 9:30am on Tuesday with Coach Monika is LIVE!

Core Blast Tonight@ 6:45PM!

Arlington Pain & Rehab will be onsite today between 5-7PM for free evaluations and treatment

We are live on SugarWOD! Make sure you make an account and set BCF as your home gym. LINK

Conditioning:

AMRAP 7
3 Power Snatches (165/115) (Fx: 135/95) (Rx+: 185/125)
60 Double Unders (Fx: 40)

Strength:

5 Rounds
Rx+:
3 – 5 Wall Facing Strict Handstand Push Ups or Freestanding Strict Handstand Push Ups (With Spotter if needed)
10 Each Arm High Plank Banded Presses
10 Each Arm High Plank Banded Rows

Rx:
3 – 5 Strict Handstand Push Ups
10 Each Arm High Plank Banded Presses
10 Each Arm High Plank Banded Rows

Fx:
3 – 5 Pike Handstand Push Ups
5 Each Arm High Plank Banded Presses
5 Each Arm High Plank Banded Rows