Strength:  EMOM 12 1: 20 Barbell Curls 2: 10 Dumbbell Pull Overs 3: :45 Plank (Weighted if Possible) Conditioning:  AMRAP 15 10 Push Press (Rx: 135/95) (Fx: 115/80) (Rx+: 155/105) 10 Toes To Bar 10 Deadlifts (Rx: 135/95) (Fx: 115/80)(Rx+: 155/105)  Read More

Weekly OverviewEvents/ClassesMondayStrict PressTuesdayBody Building WednesdayPower Clean ComplexThursdayTempo Front Squats FridayRing Muscle Ups SaturdayHang Snatch ComplexSundayTabata Strength:  E2MOM 127 Strict Press (↑) Conditioning: AMRAP 1150 Double Unders (Fx: 35 Double Unders)40 Air Squats30 Sit Ups20 Push UpsRead More

Conditioning:  5 Rounds (Fx: 3 Rounds)1000m Run20 Dumbbell Box Step Overs (50/35) (Fx: 35/20) Time Cap 40:00Read More

Strength: E2MOM 105 Front Squats (↑) Conditioning:  4 Rounds10 Deadlifts (165/115) (Fx: 115/80) (Rx+: 205/135)5 Power Cleans (165/115) (Fx: 115/80) (Rx+: 205/135)10 Burpees Over the BarRead More

Strength: E3MOM 123 Snatch Deadlifts + 2 Snatch Pulls + 1 Power Snatch Conditioning: “Amanda”9 – 7 – 5Ring Muscle UpsSquat Snatches (135/95)Read More

Strength:  E3MOM 153 Split Jerks (↑) Conditioning:  AMRAP 714 Weighted Sit Ups (45/25) (Fx: 25/15)7 Strict Handstand Push Ups (Fx: Kipping)Read More

Tonight at 6:30PM   Join us for an information session with Little Lights rep Teddi Berschel ([email protected]) to learn more about this great organization we are partnering with to support our local community! You will have an opportunity to register as a volunteer and also commit to being a leader for the BCF/CFR7 community for this...Read More

Strength:  EMOM 121: 5-10 Strict Pull-ups (Fx: Kip Up, Strict Down) 2: 5-10 Strict Ring Dips (Fx: Box Dips) Conditioning:  AMRAP 1620 Hand Release Push Ups20 Russian Kettlebell Swings (32/24) (Fx: 24/16)20 Back Rack Lunges (115/80) (Fx: 95/65) (Rx+: 135/95)  Read More

Wednesday, June 24th at 6:30PM   Join us for an information session with Little Lights rep Teddi Berschel ([email protected]) to learn more about this great organization we are partnering with to support our local community! You will have an opportunity to register as a volunteer and also commit to being a leader for the BCF/CFR7 community...Read More

Strength:  E2MOM 103 Squat Snatches (↑)Not touch and go. These can be done as singles with a short rest between reps. Conditioning:  AMRAP 95 Thrusters (95/65) (Fx: 75/55) (Rx+: 135/95)10 Burpees50 Double Unders (Fx: 35 DUs)Read More