WOD/Events

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!

Strength:
Back Squat
3RM
Conditioning: 
For time 10-8-6-4-2
Squat Cleans (135/95) (Fx 115/80) (Rx+ 155/105)
12 Russian KBS (32/24) ( Fx 24/16) after each set

Hoodies are back just in time for the 2018 holiday season!!!
Please input your info into the Google doc and submit your payment of $50 (payment info below) to lock in your order. Spread the word! For any questions regarding the orders please email [email protected] with the subject: 2018 Hoodies.
Payment is accepted via cash or,
Paypal: [email protected]
Venmo: [email protected]
*Please ensure you send payment with NO FEES. Friends and family.

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.

Strength/Skill: 
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
Fx:
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
Conditioning: 
AMRAP 18
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
etc…

Hoodies are back just in time for the 2018 holiday season!!!
Please input your info into the Google doc and submit your payment of $50 (payment info below) to lock in your order. Spread the word! For any questions regarding the orders please email [email protected] with the subject: 2018 Hoodies.
Payment is accepted via cash or,
Paypal: [email protected]
Venmo: [email protected]
*Please ensure you send payment with NO FEES. Friends and family.

Overview of Week:
Monday: Power Cleans
Tuesday: Ring muscle-ups
Wednesday: Push Press
Thursday: Back Squats
Friday: Handstand Push-ups
Saturday: Deadlift
Sunday: Power Snatches

Strength:
E2MOM 14 Minutes
3 Touch and Go Power Cleans (ME)
Conditioning: 
For time
45 Thrusters (115/80) (Fx: 95/65)
45 C2B Pull-ups (Fx: Pull-ups)

Yoga with Liz at 10:00am!!!
Mobility/Skills Class with Coach Brandon at 12:20pm working with the pegboard this week!

Conditioning: 
AMRAP 30
Run 1000m
5 Rope Climbs
10 T2B/Bar Muscle Ups (Fx T2B/C2B)
Complete Alternating T2B with BMU or C2B for 10 reps of each. Two movements must be completed without coming off of pull up bar for a rep to count.

Comp class (at CFR7) and 8:00am WOD cancelled. Rest of day stays the same.
Free Beginner CrossFit Class at 12:00PM. Anyone interested in trying out a CrossFit class is welcome to come check out what BCF has to offer!!
2018 Hoodies are back just in time for the holiday season.
Please complete the google document to lock in your order. Hoodies are $50. Spread the word! For any questions regarding the orders please email me at [email protected]. subject: 2018 Hoodies.
Payment is accepted via cash or,
Paypal: [email protected]
Venmo: [email protected]
*Please ensure you send payment with NO FEES. Friends and family.

Strength:
Back Squat
4×3@85%
AMRAP@85%
Conditioning: 
4 Rounds
E4MOM
20/17 Cal Row (Fx 15/12)
7 Power Cleans @80% of Power Clean 1RM
Record slowest time to complete the round.
 

WODs at 10:00am and 4:30pm. Open gym from 11am – 12:15pm!

Strength:
Strength
5 Rounds
Rx+ 10 Strict HSPU (Add deficit if necessary)
Rx: 10 Kipping HSPU (3 sec. negative)
Fx 5 Kipping HSPU (3 sec. negative)
Rest 1:30 after each set
Conditioning: 
5 Rounds
14 Toes to Bar
10 Push Press (Rx 135/95) (Fx 95/65)

Happy Thanksgiving!!!
10:00 AM WOD. Open gym from 11am – 12:15pm!

Strength:
E3MOM 18 Mins.
Snatch + Hang Snatch + 3 OHS (ME)
Conditioning: 
AMRAP 20:
With a Partner
10 dumbbell snatches (50/35) (Fx: 35/20)
10 burpee box jump-overs (24/20)
10 Cal Row
15 dumbbell snatches
15 burpee box jump-overs
15 Cal Row
20 dumbbell snatches
20 burpee box jump-overs
20 Cal Row
25 dumbbell snatches
25 burpee box jump-overs
25 Cal Row
… Continue adding 5 reps to each movement until 20 minutes has ended. You and your partner may break up the reps however you want.