Welcome to the future!! Tomorrow morning (Sunday 3/22) we will be hosting our first virtual class at CFR7. Yoga with Kristen will be at 10:00AM. We will be using the meeting app Zoom to make this happen. To join the class you will need to download the Zoom app to your phone or computer and...Read More
AT HOME WORKOUT Strength:5 Sets10 Good mornings (weighted if possible)10 Inch Worms 10 Single Leg RDL (Hold Weight If Possible) Conditioning: E2MOM 121.) 50 Line Hops or 75 Double Unders 2.) Max Effort Alternating Dumbbell Hang Squat Clean and Thrusters If no DB sub any weight object hang squat clean thrustersRead More
AT HOME WORKOUT: Strength:5 Rounds0:30 – 1:00 Handstand Hold (Fx: Pike Hold)20 Kettlebell Pull Throughs 20 Cossack Squats (weighted if possible)If you do not have a kettlebell, any weighted object can be used. Conditioning:For Time 800m Run 20 Hollow Rocks 40 Hand Release Push Ups 20 Hollow Rocks 800m RunIf you do not have an...Read More
CFR7 IS CLOSED UNTIL FURTHER NOTICE AT HOME WORKOUT:4 Rounds:30 Glute Bridge Hold:30 Wall Sit:30 Reverse Plank:30 PlankRest as needed to complete. Scale duration of holds as needed to complete with quality.AMRAP 1212 V – Ups or Tuck Ups12 BurpeesRead More
SCHEDULE UPDATE: CFR7 IS CLOSED UNTIL FURTHER NOTICE At Home Workout: 5 Rounds400m Run or Run 1:00 Out/1:00 Back20 Steps Bear Crawl20 Steps Reverse Bear Crawl10 Dive Bomber Push Ups If you have a 400m route use that for the run or run for 1:00 and then turn around and run back to where you...Read More
CFR7, We have tried our best to honor our commitment to staying open to provide you the best place in the DMV for fitness and fun. Unfortunately, the time has come when we need to “officially” close the gym until further guidance from the government. Effective immediately, BCF & CFR7 will be closed until further...Read More
COVID-19 update: Our goal is to stay open so our members can continue to have a healthy outlet in your daily lives. We strongly believe that fitness, nutrition and sleep can help keep a strong immune system for our members, which is critical in a time like this. We are a healthy and fit community...Read More
Strength: Every 1:30 for 3 Rounds1: Max Handstand Hold (Freestanding if possible)2: 5 Each Arm Hanging Hip Touches (Fx: :45 Dead Hang)3: 6 Each Direction Banana Rolls Conditioning: 8 Rounds200m Run20 Air Squats10 Hand Release Push UpsRead More
NEW CLASS at 11:00am!!! Strength: E3MOM 153 Power Snatches (ME) Conditioning: For Time:50 Chest to Bar Pull Ups (Fx: 30 C2B) E2MOM Including 0:0015 Russian Kettlebell Swings (32/24) (Fx: 24/16) Time Cap 12:00Read More
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