WOD/Events

THIS SATURDAY! Mobility/Stability Seminar @ 1:15pm with Dr. Scott Murray from Arrosti. Sign up HERE

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! 

Next Monday! Monday, March 8th, 2021, 5:00-7:00pm – FREE ART Soft Tissue Treatment from Full Motion Life & Sport at BCF!

Strength: 

EMOM 5
1 Snatch Balance (↑)

– Rest 1:00 –

EMOM 5
1 High Hang Squat Snatch (ME)

Conditioning:

8 Rounds
8 Toes to Bar
10 Russian Swings
12 Air Squats

Time Cap 14:00

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!

Strength: 

E3MOM 15
Romanian Deadlifts
1: 6@50 – 55%
2: 6@50 – 55%
3: 6@50 – 55%
4: 6@55 – 60%
5: 6@55 – 60%

% Based on 1RM Deadlift

Conditioning:

“AMRAP 3
10/7 Calorie Ski Erg
10 Each Side Dumbbell Suitcase Deadlift (70/50) (Fx: 50/35)

Rest 1:00

AMRAP 3
Burpees to a Plate (45lb)

Rest 1:00

AMRAP 3
10/7 Calorie Assault Bike
10 Thrusters (75/55) (Fx: 65/45) (Rx+: 95/65)

Rest 1:00

AMRAP 3
Burpees to a Plate (45lb)

Rest 1:00

Arctic Core Blast – 6:45pm!!!! 

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!

Strength: 

Every :30 for 10 Rounds
2 Strict Press @ 70 – 75%

Conditioning: 

For Time:
200 – 150 – 100 (Fx: 100 – 75 – 50)
Double Unders
20 – 15 – 10
Chest to Bar Pull Ups (Fx: Pull Ups)
Handstand Push Ups (Fx: 15 – 10 – 5)

Strength:

E2MOM 12
Front Squats
1: 3@70 – 75% (:03 Pause)
2: 2@75 – 80%
3: 2@75 – 80%
4: 2@75 – 80%
5: 1@80 – 85%
6: 1@85 – 90%

Conditioning:

AMRAP 9
250/200m Row (Fx: 200/150)
10 Each Arm Kettlebell Front Squats (24/16) (Fx: 16/12) (Rx+: 32/24)

Yoga with Kristen!!! – 10:00AM

Conditioning:

E3MOM 15
5 Thrusters (ME)

Must be touch-and-go.

Finisher:

Buy In:
30/21 Calorie Assault Bike (Fx: 25/18)

Then…

4 Rounds
25ft Handstand Walk (Fx: 50ft Bear Crawl) (Rx+: 50ft)
15 Toes to Bar (Fx: 10)

Skills Class 1:15pm: Ring Muscle Ups

Conditioning:

“Amanda”
9 – 7 – 5
Ring Muscle Ups
Squat Snatches (135/95)

Finisher:

EMOM 12
1: 0:45 Reverse Plank
2: 10 – 20 V – Ups (Fx: Tuck Ups)
3: 5 Each Side Bear Crawl Bird Dog
4: 5 Each Side Weighted Deadbugs

Strength:

E2MOM 10
5 Deficit Deadlifts @60 – 65%

Not touch and go. Reset on every rep.

Conditioning:

EMOM 15
1: 250/200m Ski Erg (Rx+: 300/250)
2: 25 Russian Kettlebell Swings (32/24) (Fx: 24/16)
3: AMRAP Double Dumbbell Front Rack Walking Lunges (50/35) (Fx: 35/20) (Rx+ 70/50)
4: Rest
5: Rest

Strength: 

EMOM 16
1: Back Squat Hold @35 – 40%
2: Rest
3: :30 Weighted Plank
4: Rest

Conditioning:

AMRAP 10
8 Hang Clean and Push Press (115/80) (Fx: 75/55) (Rx+: 155/105)
200m Run