WOD/Events

We would like to welcome Coach Brittany to our coaching team!

You can meet Coach Brittany at our new Olympic weightlifting class every Sunday @ 2PM!

My name is Brittany and I’m originally from the Bronx, New York. Growing up, I played Basketball, Field hockey, Golf, and Track and Field in high school and Division 1 Field Hockey at Cornell University.
Post college, like most former collegiate athletes, I was in the search of a fitness outlet that allowed me to continue to push myself, test my abilities, and stay competitive. I tried running, cycling, yoga, and Spartan races but none of them satisfied my fitness goals. In 2017, I found CrossFit and was immediately hooked.
Through CrossFit, I found my love for Olympic weightlifting. I value the commitment to detail, technique, and consistency that weightlifting requires. There is always something to improve on or a competitive goal to work towards.
When I’m not in the gym you can find me running, checking out a new restaurant in the area, hiking, and hanging out with family and friends.

Strength:

E3MOM 15
5 Deadlifts @60-70% (Not touch-and-go, add up to 3″ deficit if possible)
10 Banded Hamstring Curls

Conditioning:

AMRAP 14
300m Run
11 Push Jerks (135/95) (Fx: 95/65) (Rx+: 165/115)

Mobility @ 5:45PM (Ankles, Calves, Knees)

Conditioning:

E5MOM
500/450m Row (Fx: 450/400) (Rx+: 550/500)
15 Burpee Box Jumps (24/20)
AMRAP Wall Balls (20/14) (Rx+: 11’/10′)

Continue until you have completed 150 wall balls (Fx: 100)

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

Conditioning:

“Helen”
3 Rounds
400m Run
21 Kettlebell Swings (24/16)
12 Pull Ups

Strength:

5 Rounds
5 Each Arm Tempo Dumbbell Bench Press (50×3)
10 Each Arm Single Arm Ring Row

Core Blast @ 6:45PM

Free Beginner CrossFit Class @ 7:45PM REGISTER

Strength:

E3MOM 18
1 – 3: 3 Tempo Front Squats (33×1) @70 – 75%
4 – 6: 5 Front Squats @75 – 80%

Conditioning:

AMRAP 8
6 Each Arm Kettlebell Front Squats (24/16) (Fx: 16/12)
12 Hang Power Cleans (155/105) (Fx: 115/80) (Rx+: 175/120)

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

	Weekly Overview	Events/Classes
Monday	Gymnastics
Tuesday	Front Squats	Core Blast @ 6:45PM Free Beginner CrossFit Class @ 7:45PM REGISTER
Wednesday	“Helen”
Thursday	Long METCON	Mobility @ 5:45PM (Ankles, Calves, Knees)
Friday	Deadlifts
Saturday	Gymnastics	Free Beginner CrossFit Class @ 12PM REGISTER
Sunday	Snatch Complex	Yoga @ 10AM Skills Class @ 1:30PM (Kipping Handstand Push Up & Handstand Walks)

Strength:

4 Rounds
Rx+:
3 Tempo Strict Supinated Grip Chest to Bar Pull Ups (33×0)
10 Each Arm Triceps Kick Backs
3 Wall Walks with :05 Hold at top of Each Rep

Rx:
3 Tempo Strict Supinated Grip Pull Ups (33×0)
10 Each Arm Triceps Kick Backs
3 Wall Walks

Fx:
5 Tempo Supinated Grip Ring Rows (33×0)
10 Each Arm Triceps Kick Backs
3 Plank to Pike on Box

Conditioning:

80 – 60 – 40 – 20 (Fx: 60 – 40 – 20 – 10)
Double Unders
After Each Set of Double Unders:
8 Each Arm Dumbbell Push Press(50/35) (Fx: 35/20) (Rx+: 70/50)
16 Sit Ups

Skills class 1:30pm (Rope Climbs & Handstand Push Ups)

Strength:

E3MOM 15
7 Bench Press @70 – 75%
7 Pendlay Rows @As close to bench press weight as possible

Conditioning:

EMOM 15
1: 20/15 Calorie Bike (Fx: 15/10) (Rx+: 22/17)
2: 10 Back Squats (165/115) (Fx: 135/95) (Rx+: 185/125)
3 – 4: 10 Double Kettlebell Hang Clean and Jerks (24/16) (Fx: 16/12) (Rx+: 32/24)
5: Rest

Conditioning:

10 Rounds
200m Run
2 Power Snatches (155/105) (Fx: 115/80) (Rx+: 175/110)
2 Rope Climbs (Fx: 1) (Rx+: 1 Leggless, 1 Legged)

Strength:

3 Rounds
5 Tempo Romanian Deadlifts (33×1)
5 Each Leg Tempo Goblet Bulgarian Split Squats (33×1)

Conditioning :

With a Partner, Alternating Movements
6 Rounds
17/12 Calorie Row (Fx: 12/8) (Rx+: 20/15)
10 Burpees Over the Rower
20 Reverse Lunge Wall Balls (20/14) (Rx+: 11’/10′)

Time Cap: 19:00

Call Us: (703) 688-2238

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