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

Weekly OverviewEvents/ClassesMondayBack Squats Free 7-Fit Class at 6:00PM Click Here To Register now TuesdayPower Cleans WednesdayPull Ups ThursdaySnatch Squat FridayStrict PressFree CrossFit Class at 6:00PM Click Here To Register NowSaturdayDeadlifts Free 7-Fit Class at 10:00AM Click Here To Register nowSundayCalorie Row Strength: E3MOM 158 Back Squats @65-70% Conditioning: For Time200 Double Unders40 Hand Stand Push...Read More

Strength: 3 Rounds 21 3-Part Barbell Curls :45 Weighted High Plank (ME) Rest 3:00 Between Rounds 3 Part Curls:1st 7 Reps: Go from the bottom of the curl up to the halfway point2nd 7 Reps: Go from the halfway point up to the top of the bicep curl3rd 7 Reps: Full range of motion Conditioning: AMRAP 13 2 – 4 – 6...Read More

Free 7-Fit Class at 10:00AM Click Here To Register now Strength: E2MOM 16Squat Clean and Push Jerks (ME)1: 4 Reps2: 4 Reps3: 3 Reps4: 3 Reps5: 2 Reps6: 2 Reps7: 1 Rep8: 1 Rep Conditioning: 5 Rounds10 Alternating Reverse Goblet Lunges (32/24) (Fx: 24/16)10 American Kettlebell Swings (32/24) (Fx: 24/16)10 Box Jumps (24/20)Read More

Strength: Strength: EMOM 121: :30 Ring Support Hold2: :30 Hold at Top of Pull Up3: Rest Conditioning: 4 Rounds8 Power Snatches (95/65) (Fx: 75/55) (Rx+: 115/80)16 Hand Release Push Ups32 Double Unders Finisher: PRE: seated wrist stretch fingers out, fingers in, fingers out to the side :20s each pos. 10 PVC pass throughs. POST: Triceps...Read More

Conditioning: E2MOM 321: 20/15 Calorie Row (Fx: 15/12)AMRAP Bar Muscle Ups (Chest to Bar Pull Ups)2: Rest3: 200m RunAMRAP Calorie Ski Erg4: RestRead More

Strength: E3MOM 158 Back Squats @60-65% Conditioning: AMRAP 12 12 Hang Power Cleans (Rx: 135/95) (Fx: 95/65) 12 Front Squats (Rx: 135/95) (Fx: 95/65)12 Burpees Over the BarRead More

Free CrossFit Class at 6:00PM Click Here To Register Now Strength:  E3MOM 158 Deadlifts @60-65% Conditioning: 4 Rounds200m Run with a Wall Ball (20/14)15 Handstand Push Ups (Fx: 10 HSPU) (Rx+ Strict HSPU)Read More