Strength E3MOM 156 Deadlifts1: 70 – 75%2: 70 – 75%3: 70 – 75%4: 75 – 80%5: 75 – 80% Conditioning 50 – 40 – 30 – 20 – 10Air SquatsRussian Kettlebell Swings (24/16) (Fx: 16/12) (Rx+: 32/24)Double UndersRead More

New Programming Block! Monday, August 23rd we began a new block of programming at BCF and CF Route 7. This programming block will be about two months long, ending at beginning of November The goal for this block of programming will be to increase our general strength. The conditioning portion of our programming will remain...Read More

Strength E3MOM 156 Back Squats1: 70 – 75%2: 70 – 75%3: 70 – 75%4: 75 – 80%5: 75 – 80% Conditioning 6 RoundsWith a Partner, Alternating Rounds10 Goblet Squats (50/35) (Fx: 35/20) (Rx+: 70/50)20/15 Calorie Row (Fx: 15/10) (Rx+: 25/20)Read More

Weekly OverviewEvents/ClassesMondayHang Power Snatch Free 7-Fit Class at 6:30PM! Click here to register now. TuesdayBack SquatsWednesdayGraceThursdayDeadlifts Free 7-Fit Class at 6:30PM! Click here to register now. FridayLong ConditioningSaturdayHang Squat Cleans Free 7-Fit Class at 10AM! Click here to register now. SundayBench Press/Ring Rows Strength Every 1:30 for 8 Sets2 Hang Power Snatches @75 – 80%...Read More

Conditioning AMRAP 1010 Power Cleans (135/95) (Fx: 95/65) (Rx+: 165/115)20 Air Squats30ft Handstand Walk (Fx: 60ft Bear Crawl) Post-Conditioning Strength/Skill E4MOM 1610 Each Arm Dumbbell Bench Press10 Each Arm Single Arm Ring RowsRead More

Strength E3MOM 156 Deadlifts1: 65 – 70%2: 70 – 75%3: 70 – 75%4: 70 – 75%5: 75 – 80% Conditioning AMRAP 93 – 6 – 9 – 12 – 15 – 18…Box Jumps (30/24) (Fx: 24/20) (Rx+: 36/30)100m Run After Each RoundRead More

Strength E2MOM 10Push Jerks1 – 4: 5@75 – 80%5: AMRAP @75 – 80% Conditioning AMRAP 14300/250m Row (Fx: 250/200)20 Reverse Lunge Wall Balls (20/14)10 Chest to Bar Pull Ups (Fx: Pull Ups) (Rx+: 15)Read More

Strength Every 1:30 for 8 Sets2 Hang Power Cleans @75 – 80% Conditioning 30 – 20 – 10Kettlebell Goblet Box Step Ups (24/16) (Fx: 16/12) (Rx+: 32/24)Russian Kettlebell Swings (24/16) (Fx: 16/12) (Rx+: 32/24)60 – 40 – 20Sit UpsRead More

Strength E3MOM 156 Back Squats1: 65 – 70%2: 70 – 75%3: 70 – 75%4: 70 – 75%5: 75 – 80% Conditioning AMRAP 1060 Double Unders (Fx: 40)3 Squat Snatches (155/105) (Fx: 115/80) (Rx+: 185/125)Read More

CFR7 – Say hello to Coach Cameron! CrossFit has been my life since 2009! I have coached over 10,000 hours of classes in multiple countries around the world, worked with more than 500 athletes ranging from toddlers to 4-star generals and competed as a Regionals Athlete around the world! I started coaching in 2010 and specialize in a...Read More