Free CrossFit class tonight at 6:30 pm. No Crossfit Experience needed. Bring a friend and sign up HERE: ======================================================================== Rope Climb Technique: Bring your long socks or buy a pair for $10 at the desk. then Movement prep and warm up for WOD AMRAP 20: 30 Deadlifts 135/95 FX:95/65 30 Box Jumps 30/24 FX: 24/20...Read More

ATHLETES REMEMBER TO SUBMIT YOUR 16.5 SCORES FOR VALIDATION!!!  ====================================================================== Please wish Coach Sarah success and farewell. Today will be her last day with us. We wish you the best on your journey. ================================= “Olympic Total” 1 RM *Snatch *Clean and JerkRead More

NO YOGA this EASTER SUNDAY WOD at 1:00 Pm Open Gym 2-3:30 Pm ======================================================================== 1 Mile Run RPE of 7-8 Athletes should focus on breathing and pace Partner Wod (one partner working at a time): 24 Min Cap 50 Calorie Row 50 Box Jump Overs, 24/20 50 Deadlifts, 185/125 50 Wall Balls, 20/14 50 Ring...Read More

NO YOGA this EASTER SUNDAY WOD at 1:00 Pm Open Gym 2-3:30 Pm ======================================================================== Saturday Night Lights is Tonight! https://www.facebook.com/events/941105415944810/ =============================================================================== Strength: 5×2 (A) Power Cleans Conditioning: 5 rounds: 15 KB swings 24/16 15 Pull ups/ FX: Jumping Pull ups 200m runRead More

NO YOGA this EASTER SUNDAY WOD at 1:00 Pm Open Gym 2-3:30 Pm ======================================================================== Saturday Night Lights is Tomorrow! https://www.facebook.com/events/941105415944810/ =============================================================================== WEEK 5 OF THE CROSSFIT OPEN SEASON! Open WODS will be performed  at CFR7 on Fridays, and on Saturdays at BCF. Sunday “Open” open gym time is from 2-3:30 pm with Coach Marcus CFR7 Sunday “Open” open gym schedule....Read More

NO YOGA this EASTER SUNDAY ======================================================================== Mark your Calendars for Saturday Night Lights. https://www.facebook.com/events/941105415944810/ =============================================================================== Please remember to reserve for the larger classes (1730 and 1830). Starting this week, if class is full you will need to attend a different WOD. All Week day classes are a 17 athlete Cap. Don’t forget to download the Zen Planner...Read More

NO YOGA this EASTER SUNDAY ======================================================================== Mark your Calendars for Saturday Night Lights. https://www.facebook.com/events/941105415944810/ =============================================================================== Please remember to reserve for the larger classes (1730 and 1830). Starting this week, if class is full you will need to attend a different WOD. All Week day classes are a 17 athlete Cap. Don’t forget to download the Zen Planner...Read More

Free CrossFit class tonight at 6:30 pm. No Crossfit Experience needed. Bring a friend and sign up HERE: ======================================================================== Mark your Calendars for Saturday Night Lights. https://www.facebook.com/events/941105415944810/ =============================================================================== Please remember to reserve for the larger classes (1730 and 1830). Starting this week, if class is full you will need to attend a different WOD. All Week day...Read More

ATHLETES REMEMBER TO SUBMIT YOUR 16.4 SCORES FOR VALIDATION!!!  ====================================================================== Please wish Coach Sarah success and farewell. Next Monday, March 28 will be her last day with us. We wish you the best on your journey. ================================= Please remember to reserve for the larger classes (1730 and 1830). Starting this week, if class is full...Read More

Sunday “Open” open gym time is from 2-3:30 pm with Coach Marcus CFR7 Sunday “Open” open gym schedule. ======================================= Yoga with Claire at 5:45 pm. $10 drop in ========================================================================== Please remember to reserve for the larger classes (1730 and 1830). It is coaches discretion to add people or ask the athlete to attend a later class. All...Read More