Sign up for the CrossFit Open HERE
DEXA Scan this Saturday! Sign up HERE
Conditioning:
E4MOM 32
1: 35/23 Calorie Ski (Fx: 30/21) (Rx+: 40/26)
AMRAP Pistols (Fx: Reverse Goblet Lunges (50/35))
2: Rest
3: 35/23 Calorie Assault Bike (Fx: 30/21) (Rx+: 40/26)
AMRAP Russian Kettlebell Swings (32/24) (Fx: 24/26)
4: Rest
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!
Sign up for the CrossFit Open HERE
DEXA Scan this Saturday! Sign up HERE
Strength:
“E3MOM 15
Romanian Deadlifts
1: 6@50 – 55%
2: 6@50 – 55%
3: 6@55 – 60%
4: 6@55 – 60%
5: 6@55 – 60%
% Based on 1RM Deadlift
Conditioning:
AMRAP 10
10 Burpee Box Jumps (24/20)
15 Wall Balls (20/14) (Rx+: 11’/10′)
20 Dumbbell Hang Clean and Jerks (50/35) (Fx: 35/20) (Rx+: 70/50)
Switch hands every 5 reps on DB Hang Clean and Jerks.
Sign up for the CrossFit Open HERE
DEXA Scan this Saturday! Sign up HERE
Strength:
E2MOM 12
3 Hang Power Cleans
1: 65 – 70%
2: 70 – 75%
3: 70 – 75%
4: 75 – 80%
5: 80 – 85%
6: 85%+
Conditioning:
10 Rounds
40 Double Unders (Fx: 25)
8 Hand Release Push Ups
Arctic Core Blast – 6:45pm!!!!
Sign up for the CrossFit Open HERE
DEXA Scan this Saturday! Sign up HERE
Strength:
E2MOM 12
Front Squats
1: 3@75 – 80% (:03 Pause)
2: 2@75 – 80%
3: 2@75 – 80%
4: 1@80 – 85%
5: 1@85 – 90%
6: 1@90 – 95%
Conditioning:
E3MOM 9
200m Run
Then…
AMRAP
12 Toes to Bar
6 Thrusters (115/80) (Fx: 75/55) (Rx+: 135/95)
Pick up where you left off on each AMRAP.
| 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