Conditioning: E5MOM 401: AMRAP10/7 Calorie Row10 Alternating Pistols (Fx: 20 Air Squats)2: Max Distance Run Using 200m Route3: AMRAP10/7 Calorie Assault Bike10 Dumbbell Goblet Squats (50/35) (Fx: 35/20) (Rx+: 70/50)4: Max Distance Run Using 200m RouteRead More

Conditioning: “Isabel”30 Snatches (135/95) Finisher: E2MOM 181: 10 -15 Body Saws (Fx: :45 Low Plank)2: 50 Foot Handstand Walk (Fx: :45 Handstand Hold) 3: 5 Skin the CatsRead More

Strength:  E3MOM 158 Back Squats (ME) Conditioning: E2MOM 161: 15/10 Calorie Assault Bike (Fx: 10/7 Calories)AMRAP Toes to Bar2: Rest3: 10 Thrusters (135/95) (Fx: 95/65) (Rx+: 165/115)AMRAP Toes to Bar4: Rest  Read More

Weekly OverviewEvents/ClassesMondayKettlebell Strict Press Free 7-Fit Class at 6:00PM Click Here To Register now TuesdayBack SquatsWednesdaySnatches ThursdayPower Clean FridayRunSaturdayFront Squats Free 7-Fit Class at 10:00AM Click Here To Register nowSundayDeadlifts Strength: 3 Rounds 5 Each Arm Kettlebell Strict Press50m Each Arm Kettlebell Suitcase Carry5 Each Arm Kettlebell Front Rack Squats Conditioning: 50 Burpees – Then – 5...Read More

Conditioning: AMRAP 30 20/15 Calorie Row 15 Push Press (Rx: 115/80) (Fx: 75/55) 10 Overhead Squats (Rx: 115/80) (Fx: 75/55) Rest 2:00 After Each Completed RoundRead More

Free 7-Fit Class at 10:00AM Click Here To Register now Strength: E3MOM 158 Deadlfits @65-70% Conditioning: 21 – 18 – 15 – 12 – 9 – 6 – 3Toes to BarBox Jump (24/20)Read More

Free CrossFit Class at 6:00PM Click Here To Register Now Strength: EMOM 75 Strict Press (↑) Conditioning: E3MOM 24 E3MOM 241: 20/15 Calorie Assault Bike AMRAP Burpees Over The Dumbbell (Rx: 50/35) (Fx: 35/20) (Rx+: 70/50) 2: Rest3: 20/15 Calorie Ski AMRAP Single Arm Dumbbell Thrusters (Rx: 50/35) (Fx: 35/20) (Rx+: 70/50) 4: Rest Swith...Read More

Strength: E2MOM 142 Squat Snatches @80% (A) Conditioning: AMRAP 920 Wall Balls (20/14)5 Hang Power Cleans (155/105) (Fx: 115/80) (Rx+: 185/125)Read More

Strength: 4 Rounds:45 Low Ring Plank 5-10 Supinated Grip Bent Over Rows 20 Shoulder Taps (Fx: Pike on Box Shoulder Taps) (Rx+: Free Standing)  Conditioning: 40 Dumbbell Hang Clean and Jerks (Rx: 50/35) (Fx:35/20) (Rx+ 70/50) 400m Run30 Dumbbell Hang Clean and Jerks (Rx: 50/35) (Fx:35/20) (Rx+ 70/50)400m Run20 Dumbbell Hang Clean and Jerks (Rx: 50/35) (Fx:35/20)...Read More

We are so excited to announce that BCF & CFR7 exceeded our fundraising goal and raised $38,000 for Little Lights Urban Ministries! We had 83 members make a financial contribution and BCF/CFR7 donated over $24k with our initial donation and matching donations! In addition to the financial support, we have more than 30 people committed...Read More