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

Strength E3MOM 152 Power Snatches + 4 Overhead Squats (↑) Conditioning AMRAP 720 Each Arm Dumbbell Suitcase Deadlifts (50/35) (Fx: 35/20) (Rx+: 70/50)100m RunRead 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

Strength E2MOM 10Strict Press1 – 4: 5@70 – 75%5: AMRAP @70 – 75% Conditioning 4 Rounds20 Wall Balls (20/14) (Rx+: 11’/10′)30ft Handstand Walk (Fx: 60ft Bear Crawl) (Rx+: 60ft)Read More

Want to keep your shoulders safe? Join us for a Shoulder Maintenance and Mobilization Clinic today at 11:15 AM hosted by Dr. Stacy Snow! Strength E3MOM 1510 Deadlifts1: 60 – 65%2: 65 – 70%3: 65 – 70%4: 65 – 70%5: 70 – 75% Conditioning 42 – 30 – 18Box Jump Overs (24/20)21 – 15 –...Read More

Conditioning Death by 30ft Sprint Record final completed round.EMOM 181: AMRAP Ski Erg Cals2: Rest3: Rest4: AMRAP Bike Cals5: Rest6: Rest Post-WOD Finisher Optional Core Strength: 30 – 20 – 10GHD Sit Ups (Fx: Weighted Sit Ups) After each set up of sit ups:60ft Each Arm Suitcase CarryRead More

Want to keep your shoulders safe? Join us for a Shoulder Maintenance and Mobilization Clinic this Saturday at 11:15 AM hosted by Dr. Stacy Snow! Strength E3MOM 1510 Back Squats1: 60 – 65%2: 65 – 70%3: 65 – 70%4: 65 – 70%5: 70 – 75% Conditioning AMRAP 108 Dumbbell Box Step Ups8 Chest to Bar...Read More

Today is Bring A Friend Day! Don’t worry about signing them up, just show up 15 minutes early and we’ll get to working out together! Strength 4 RoundsWork :20/Rest :101: High Plank Shoulder Taps2: V- Ups (Fx: Tuck Ups)3: Reverse Plank4: Sit Ups Conditioning AMRAP 20With a Partner Alternating Movements10 Burpees Over the Rower20 Alternating...Read More