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

Conditioning:  With a Partner, Alternating StationsFor Time:5000m Row E3MOM1: AMRAP Row Meters2: 2 Rounds5 Thrusters (115/80) (Fx: 95/65)10 Front Squats (115/80) (Fx: 95/65)10 Box Jumps (24/20)Read More

THERE WILL BE NO 4:30PM WOD TODAY!!! Strength:  20 Mins. to Establish:6RM Deadlift Conditioning:  AMRAP 11200m Run20 Alternating Dumbbell Snatches (50/35) (Fx: 35/20) (Rx+: 70/50)Read More

Strength: 20 Mins. to Establish:6RM Back Squat Conditioning:  21 – 15 – 9Hang Power Clean (135/95) (Fx: 95/65) (Rx+: 155/105)Toes to Bar (Fx: 15, 12, 9)Read More

THERE WILL BE NO 4:30PM WOD TODAY!!! Conditioning:  With a Partner, Alternating RoundsAMRAP 1010/7 Calorie Ski Erg10 Handstand Push Ups (Fx: 7)– Rest 1:00 –AMRAP 1010 Push Jerks (155/105) (Fx: 115/80)10 Burpees Over the Bar– Rest 1:00 –AMRAP 1010/7 Calorie Assault Bike5 Bar Muscle Ups (Fx: C2B Pull Ups)Read More