Nutrition Seminar! Tuesday, November 1st 6:30pm at BCF Should you Paleo? What about Macros & Calories? – Join us on November 1st @ 6:30pm as we discuss the 2 major approaches to Nutrition – Diets & Macros – and how you might want to consider upgrading your thought process when it comes to your nutrition. ==============================================...Read More

Back Squat Find a Heavy triple in 15:00 then, perform 2 drop sets at 90% 5 Hard Fast Rounds 20/17 Cal Row 50 Double unders *1:00 rest 50 Supermans *Ankles together -toes pointed -Arms locked out overheadRead More

“love the life you live. live the life you love.” ― Bob Marley ================================== Don’t miss your opportunity to enroll into this week’s Foundations Course starting tonight at 7:45pm. Click here only 5 spots remaining! ================================== Strength/skill/ Finisher Schedule: Monday: Turkish Get Ups/ HSPU Tuesday: Back Squat/ Supermans Wednesday: Barbara Thursday: Split Jerk Friday: Kipping T2B/...Read More

Yoga with Claire at 11:15 am. Free for CFR7 members and $10 drop in. Great read. CrossFit and Yoga need one another: http://zusayoga.com/yogaandcrossfit/ ============================= Deadllift 3 x 8 (A) For Time: 50 S2OH 135/95 50 Air Squats 50 Pull Ups 50 Cal Row 100 ABMAT sit-ups for timeRead More

Bench Press 3 x 10 (A) *Superset with Banded Tricep Extensions Open Wod 11.1 AMRAP 10: 30 Double Unders 15 Power Snatches 75/55 *Masters 55+, 65/55 50 T2B for time (be careful with hands on this so people don’t tear)  Read More

Don’t look to others to inspire you. Be the inspiration you were seeking for others. =============================== Muscle Up Technique: RX: 3 x 4-6 with :03 hold at top (rest 1:00) Fx: 10 x 1 4 Rounds: 400 m Run 10 Power Cleans Rx: 155/105, Fx: 135/95 (RX+185/125)Read More

Free CrossFit class tonight at 6:30 pm. No CrossFit Experience needed. Bring a friend and sign up HERE: =============================================== Congratulations to the Howe Family, Sean Howe- “on 10/17/16 at 5:40am this little bear arrived at 9lb 7oz and our lives forever changed. Hudson Cooley Howe, welcome to the world son. You are loved”.#hudsonhowe #family #love...Read More

We are starting a gymnastics cycle where you will see at least 5 gymnastics finishers each week (as well as additional gymnastics movements in WODs). Some of these finishers will be completed during the 1 hour WOD, and others athletes will be able to finish after the WOD (obviously optional). We are hoping to see...Read More

We are starting a gymnastics cycle where you will see at least 5 gymnastics finishers each week (as well as additional gymnastics movements in WODs). Some of these finishers will be completed during the 1 hour WOD, and others athletes will be able to finish after the WOD (obviously optional). We are hoping to see...Read More

Congratulations to our athletes who competed in the 5th Annual BCF/CFR7 vs. CFSA Throwdown! All of the athletes had fun and put up some excellent performances! It was a great time with CF South Arlington and we’d like to thank everyone who came out to support. Check out the results of our BCF and CFR7 athletes...Read More