REMINDERThe BCF/CFR7 SUMMER BBQ and AM v. PM Throwdown is TOMORROW! Tell Us You’ll Be There >> Strength: Rx:3 Rounds:30 Ring Support Hold (Rx+: High Rings)100m Jog1:00 Low Ring Plank Hold100m Jog5 Parallette Push-ups into Max time L-sit hold100m jog Fx:3 Rounds:30 Support Hold on Boxes100m Jog1:00 High Plank Hold100m Jog5 Box Push Ups +...Read More

REMINDERThe BCF/CFR7 SUMMER BBQ and AM v. PM Throwdown is THIS SATURDAY! Tell Us You’ll Be There >> Strength: DeadliftE3MOM 15Set 1: 2 @ 85-90% Set 2: 2 @ 85-90% Set 3: 2 @ 90-95% Set 4: 2 @ 90-95% Set 5: 2 @ 90-95%+ Conditioning: AMRAP 11200m Run20 Sit-ups20 Reverse Goblet Lunges (50/35) (Fx:...Read More

REMINDERThe BCF/CFR7 SUMMER BBQ and AM v. PM Throwdown is THIS SATURDAY! Tell Us You’ll Be There >> Strength: Every 1:30 for 4 Rounds of Each, AlternatingStation 1: 2 Bench Press (Max Effort)Station 2: 2 Pendlay Row (Max Effort) Conditioning: 5 Rounds12 Power Snatch (75/55)12 Kettlebell Swing (32/24) (Fx: 24/16)Read More

REMINDERThe BCF/CFR7 SUMMER BBQ and AM v. PM Throwdown is THIS SATURDAY! Tell Us You’ll Be There >> 6:30 PMFree Beginner CrossFit Class! Anyone interested in trying out a CrossFit class is welcome to come check out what BCF has to offer! Strength: Back SquatE3MOM 15Set 1: 2 @ 85-90%Set 2: 2 @ 85-90%Set 3:...Read More

Starting Monday, August 5, we will begin a new block of programming at BCF and CF Route 7. This programming block will be 1 month long ending on September 1.The goals for this block of programming will be to focus on developing gymnastics skills. In addition to the gymnastics program we will also continue to develop...Read More

REMINDERThe BCF/CFR7 SUMMER BBQ and AM v. PM Throwdown is THIS SATURDAY! Tell Us You’ll Be There >> Overview of the Week WODsEventsMondayPull-up EMOMTuesdayBack SquatsFree Beginner CrossFit Class (6:30 pm)WednesdayBench PressThursdayDeadliftsFridaySupport HoldsSaturdayClean ComplexSummer BBQ & AM v. PM Throwdown (4:30 pm)SundayAMRAP Intervals Strength: Rx:E2MOM 103 Strict Chest-to-Bar Pull-ups3 Strict Pull-ups3 Kipping Pull-ups3 Kipping Chest-to-Bar Pull-ups3...Read More

Strength: Every 1:30 for 5 RoundsTempo Handstand Push-ups (30×3) Rx+: 5-10 Strict HSPURx: 3-5 Strict HSPUFx: 3-5 Kipping HSPUScaled: 5-10 Pike HSPU on Box or Seated Dumbbell Press Conditioning: AMRAP 1560 Double Unders20 Hand Release Push-ups10 Back Rack Lunges (135/95) (Fx: 95/65) (Rx+: 185/125)Read More

Strength: E3MOM 21Front SquatSet 1: 3 @ 70-75%Set 2: 3 @ 75-80%Set 3: 3 @ 80-85%Set 4: 2 @ 80-85% Set 5: 2 @ 85-90%Set 6: 1 @ 90%+Set 7: 1 @ 90%++ Conditioning: 30 – 20 – 10Single Arm Dumbbell Thruster (50/35) (Fx: 35/20)Chest-to-Bar Pull-ups (Fx: Pull-ups) Switch arms every 5 reps on dumbbell...Read More

Strength: E3MOM 151 High Hang Snatch + 1 Hang Snatch + 1 Snatch (ME) Snatch from floor must be touch and go. No dropping barbell during complex. Conditioning: 2 Rounds1:15 Work / 0:45 Rest and Transition1: Max Calorie Ski-erg2: Max Reps Burpees3: Max Calorie Row4: Max Reps Renegade Row (50/35) (Fx: 35/20)Read More

Sign Up Here Join CrossFit Route 7 and Potomac River Runners at 7:45am (workout starts at 9am) on Saturday, May 16th, for a fun and challenging CrossFit workout designed for runners! All fitness levels welcome and CrossFit experience is not required. This fun and challenging workout will be a great cross-training experience for runners! Come...Read More