24
Jul
Sunday, July 25, 2021
Strength:
Every 2:30 for 6 Sets
Snatch Balance + 2 High Hang Squat Snatches (↑)
Conditioning:
AMRAP 10
10/7 Calories Row
10 Toes to Bar (Rx+: 15)
WOD/Events
Today’s WOD
Upcoming Events
WOD Archive
23
Jul
Saturday, July 24, 2021
Skills Class 1:15pm: Ring Muscle Ups
We are partnering with a new screen printing company for our t-shirts (this is the same company that just produced our BELIEVE shirts and they did a great job). Every quarter, we’ll work with them to produce a new shirt design. After the design is completed, they then build an online store that goes live for 7 days. You can click the link below to place your order in the next week. They will then ship all of the shirts to BCF 2 weeks after the orders close.
I love our first design, hope you do to! Order ASAP HERE so you don’t miss out!
If you have shirt designs that you would like to submit for future shirts, email [email protected] with your design so we can use it when we start designing our fall shirts!
Congrats to Coach Rich on earning our “Most Improved Coach” award as he has taken his coaching to a new level this year! Rich was already a strongly rated coach but he took his 2020 survey feedback to heart and really focused on his technical precision as a coach (everyone has always loved the guy)! Great job Rich, we are proud of you for taking it to the next level and developing into an elite level coach!!
Strength:
E2MOM 14
Clean Deadlift to the Knee + Clean Deadlift + Power Clean (↑)
Conditioning:
6 Rounds
5 Each Arm Kettlebell Front Squats (32/24) (Fx: 24/16)
30ft Handstand Walk (Fx: 60ft Bear Crawl) (Rx+: 60ft)
But…
Every 5:00 including 0:00:
20/15 Calorie Bike (Fx: 15/10) (Rx+: 22/17)
22
Jul
Friday, July 23, 2021
We are partnering with a new screen printing company for our t-shirts (this is the same company that just produced our BELIEVE shirts and they did a great job). Every quarter, we’ll work with them to produce a new shirt design. After the design is completed, they then build an online store that goes live for 7 days. You can click the link below to place your order in the next week. They will then ship all of the shirts to BCF 2 weeks after the orders close.
I love our first design, hope you do to! Order ASAP HERE so you don’t miss out!
If you have shirt designs that you would like to submit for future shirts, email [email protected] with your design so we can use it when we start designing our fall shirts!
Congrats to Coach Madison for earning our “Coach of the Year” award! In just 18 months of coaching, she has developed into an exceptional coach (scoring above a 9.5 rating)! This is the first time in BCF history we have had a coach with less than 3 years of coaching experience score so highly! Madison’s passion for coaching is very evident every time she leads a class!
Strength:
E3MOM 15
8 Back Squats
1: 65 – 70%
2: 65 – 70%
3: 65 – 70%
4: 70 – 75%
5: 70 – 75%
Conditioning:
3 Rounds
30 Russian Kettlebell Swings (32/24) (Fx: 24/16)
20 Box Jump Overs (24/20) (Rx+: Clear the Box)
21
Jul
Thursday, July 22, 2021
We are very excited to announce the winners of 3 awards for the BCF coaching team (based on your feedback in the customer survey). We are very proud of these top coaches who have displayed an incredible level of excellence in coaching. I am also very thankful for our entire coaching team as throughout the survey the entire team was recognized for being an exceptionally strong group of coaches. Well done! 
For the third straight year, Head Coach Brock received the “Top Coach” award with the highest overall rating! Very impressive as he continues to lead from the front and leads the development and refinement of the entire coaching team.
We are very excited to announce Coach Madison has earned our “Coach of the Year” award! In just 18 months of coaching, she has developed into an exceptional coach (scoring above a 9.5 rating)! This is the first time in BCF history we have had a coach with less than 3 years of coaching experience score so highly! Madison’s passion for coaching is very evident every time she leads a class!
Coach Rich has earned our “Most Improved Coach” award as he has taken his coaching to a new level this year! Rich was already a strongly rated coach but he took his 2020 survey feedback to heart and really focused on his technical precision as a coach (everyone has always loved the guy)! Great job Rich, we are proud of you for taking it to the next level and developing into an elite level coach!!
We are happy to recognize and reward you for all your hard work!
Strength:
E2MOM 10
Push Press
1 – 4: 5@70 – 75%
5: AMRAP @70 – 75%
Conditioning:
AMRAP 14
8 Hang Clean and Jerks (135/95) (Fx: 95/65) (Rx+: 165/115)
16 Burpees Over the Barbell
8 Bar Muscle Ups (Fx: Chest to Bar Pull Ups)
20
Jul
Wednesday, July 21, 2021
We are partnering with a new screen printing company for our t-shirts (this is the same company that just produced our BELIEVE shirts and they did a great job). Every quarter, we’ll work with them to produce a new shirt design. After the design is completed, they then build an online store that goes live for 7 days. You can click the link below to place your order in the next week. They will then ship all of the shirts to BCF 2 weeks after the orders close.
I love our first design, hope you do to! Order ASAP HERE so you don’t miss out!
If you have shirt designs that you would like to submit for future shirts, email [email protected] with your design so we can use it when we start designing our fall shirts!
Strength:
E3MOM 15
8 Deadlifts
1: 65 – 70%
2: 65 – 70%
3: 65 – 70%
4: 70 – 75%
5: 70 – 75%
Conditioning:
AMRAP 12
200m Run
1 Rope Climb (Rx+: Legless)
19
Jul
Tuesday, July 20, 2021
Core Blast 6:45pm!
We are excited to announce that BCF has once again been recognized as a top CrossFit gym in Northern Virginia (our 9th award for excellence)! This is the 5th year in a row that we have received recognition from Northern Virginia Magazine and we are so honored to see our hard work being recognized in the community. We constantly invest in our coaching team and are very confident we have the best (12 coaches with their CrossFit Level 2 certifications)!
Throughout the years, this award has been voted for by members of CrossFit gyms in Northern Virginia. We are proud of the great community that we have built at BCF and it is certainly one thing that differentiates us and makes us one of the best gyms in the DMV area.
We are so thankful for each and every one of you, and look forward to making next year our 6th year in a row!
Conditioning:
With a partner, Divide reps as desired:
3 Rounds
30 Front Rack Lunges (115/80) (Fx: 75/55) (Rx+: 145/100)
500/450m Row (Fx: 450/400) (Rx+: 600/500)
100 Double Unders (Fx: 75)
30 Thrusters (115/80) (Fx: 75/55) (Rx+: 145/100)
500/450m Row (Fx: 450/400) (Rx+: 600/500)
100 Double Unders (Fx: 75)
18
Jul
Monday, July 19, 2021
We are partnering with a new screen printing company for our t-shirts (this is the same company that just produced our BELIEVE shirts and they did a great job). Every quarter, we’ll work with them to produce a new shirt design. After the design is completed, they then build an online store that goes live for 7 days. You can click the link below to place your order in the next week. They will then ship all of the shirts to BCF 2 weeks after the orders close.
I love our first design, hope you do to! Order ASAP HERE so you don’t miss out!
If you have shirt designs that you would like to submit for future shirts, email [email protected] with your design so we can use it when we start designing our fall shirts!
| Weekly Overview | Events/Classes | |
| Monday | Benchmark “Isabel” | Open Gym from 8:30-10:30am is CANCELLED today! Sorry for the inconvenience! |
| Tuesday | Long Conditioning | Core Blast 6:45pm!!! Free Beginner CrossFit – 6:45pm REGISTER |
| Wednesday | Deadlifts | |
| Thursday | Push Press | |
| Friday | Back Squats | |
| Saturday | Clean Complex | Skills Class at 1:15pm: Ring Muscle Ups |
| Sunday | Squat Snatch | Yoga – 10:00am |
Strength:
“Isabel”
30 Snatches (135/95)
Conditioning:
4 – 5 Rounds
10 GHD Sit Ups (Fx: Weighted Sit Ups)
5 Bench Press (↑)
30 Russian Twists
10 Renegade Rows
17
Jul
Sunday, July 18, 2021
Conditioning:
5 Rounds
400m Run (Rx+: 500m)
10 Each Arm Kettlebell Suitcase Deadlifts (32/24) (Fx: 24/16)
400/350m Row (Fx: 350/300m) (Rx+: 500/450m)
20 Pull-ups (Fx: 15) (Rx+: C2B)