Strength E2MOM 124 Tempo Front Squats (33×1) (↑) Conditioning 3 RoundsWork :30/Transition :151: 12/8 Calorie Bike (Fx: 9/6) (Rx+: 15/10)2: AMRAP Chest to Bar Pull Ups (Fx: Pull Ups)3: AMRAP Toes to Bar4: Rest5: RestRead More

Strength 3 Rounds:30 Overhead Dumbbell HoldMax Unbroken Dumbbell Strict Press:15 Hold at Top of Supinated Grip Pull UpMax Unbroken Supinated Grip Pull Up Time Cap 12:00 Conditioning 4 Rounds8 Push Jerks (135/95) (Fx: 95/65) (Rx+: 165/115)8 Burpees8 Each Arm Kettlebell Front Rack Lunges (24/16) (Fx: 16/12) (Rx+: 32/24)8 BurpeesRead More

Member Spotlight: Adam K Before CrossFit (CF), I spent most of my free time running. I had finished several 50-100+ mile trail races, and I figured I was in fairly good shape. After meeting Daniela, we would occasionally work out together, and she would always smoke me. I did not realize it at the time,...Read More

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