Conditioning 5 Rounds with a Partner600m Run6 Rope Climbs (Fx: 3 Rope Climbs)12 Devil’s Press (50/35) (Fx: 35/20) Partners will do the run together but alternate as desired on the other movements.Read More
Strength E2MOM 162 Touch and Go Power Cleans (↑) Conditioning 12 Min AMRAP:36 ABMAT sit-ups24 Russian Kettlebell Swings (32/24) (Fx: 24/16)12 Hand Release BurpeesRead More
Join the CFR7 and BCF crews to watch the Nationals take on the Padres on July 17! If you want to join the group, make sure to reserve your spot by July 6. You can find more details here. Chief Petty Officer Nate Hardy was killed Sunday February 4th during combat operations in Iraq.Nate Hardy...Read More
Join the CFR7 and BCF crews to watch the Nationals take on the Padres on July 17! If you want to join the group, make sure to reserve your spot by July 6. You can find more details here. Strength E3MOM 183 Squat Clean and Split Jerks (↑) Conditioning 4 Rounds10 Each Arm Dumbbell Overhead...Read More
Join the CFR7 and BCF crews to watch the Nationals take on the Padres on July 17! If you want to join the group, make sure to reserve your spot by July 6. You can find more details here. Strength 12:00 to Establish:10RM Back Squat Rest 2:00 12:00 to Establish:10RM Deadlift Conditioning For Time:500m Run...Read More
Join the CFR7 and BCF crews to watch the Nationals take on the Padres on July 17! If you want to join the group, make sure to reserve your spot by July 6. You can find more details here. This WOD is named “The BCF WOD” because CrossFit Headquarters reached out to our sister gym...Read More
Join the CFR7 and BCF crews to watch the Nationals take on the Padres on July 17! If you want to join the group, make sure to reserve your spot by July 6. You can find more details here. Strength E2MOM 105 Strict Press (ME) Conditioning EMOM 151: 20 Box Jumps (27/22) (Fx: 24/20) (Rx+:...Read More
Weekly OverviewEvents/ClassesMondayMuscle UpsFree 7-Fit Class at 6:30PM! Click here to register nowTuesdaySnatch/Overhead SquatWednesdayStrict PressThursday“The BCF WOD”Free 7-Fit Class at 6:30PM! Click here to register nowFridayBack Squat/DeadliftSaturdaySquat Clean + Split JerkFree 7-Fit Class at 10AM! Click here to register nowSundayHero WOD Nate Strength Rx: Max Unbroken Ring Muscle UpsFx: Max Unbroken Chest to Bar Pull Ups...Read More
Complete the form below and then you will automatically be routed to our page with rates and the option to register for our Beginners Foundations course.
