Rowing Clinic with Coach Elizabeth – Saturday, April 17 at noon! Want to get better at rowing? Get some training from Coach Elizabeth! As a rower who competed at the D1 level for the University of Notre Dame, she has a lot of experience and a wealth of knowledge to share with us. Take advantage...Read More

CrossFit Open/Beginning of Spring Celebration! Join us at Crooked Run Brewing in Sterling on Saturday, April 24 at 2 PM to celebrate the end of a successful open and the start of Spring! Starting Monday, April 5th we will begin a new block of programming at BCF and CF Route 7. This programming block will...Read More

Conditioning AMRAP 36400m Run20 Handstand Push Ups (Fx: 15)500/450m Row20 Toes to Bar (Fx: 15) John 11:25-26: “Jesus said to her, ‘I am the resurrection and the life. The one who believes in me will live, even though they die; and whoever lives by believing in me will never die. Do you believe this?'”Read More

Strength E2MOM 105 Deadlifts @65 – 75% Reset every rep and start from dead stop. Conditioning 24 – 18 – 12 – 6American Kettlebell Swings (24/16) (Fx: 16/12) (Rx+: 32/24)Overhead Squat (95/65) (Fx: 75/55) (Rx+: 115/80) Core Finisher Core Finisher:3 Rounds:30 Work/:15 Rest1: Tuck Ups2: High Plank Shoulder Taps3: Left Side Plank4: Right Side PlankRead More

Strength Rx: 10 Rope ClimbsFx: 7 Rope ClimbsRx+: 5 Legless Rope Climbs + 5 Rope ClimbsScaled: Rope Climb Technique Development Time Cap 10:00 Conditioning E4MOM 161: AMRAP10/7 Calorie Ski (Fx: 7/5)20 Double Unders2: Rest3: AMRAP10/7 Calorie Assault Bike (Fx: 7/5)10 Wall Balls (20/14) (Rx+: 11’/10′)4: Rest [divider scroll_text=”SCROLL_TEXT”]John 3:16-17: For God so loved the world that he...Read More

Below are the final results for teams and individuals for this year’s CrossFit Open. Great work everyone!! Big congratulations to HIIT Different, you truly crushed your enemies and saw them driven before you. Strength EMOM 151 Squat Snatch (↑) Conditioning 3 Rounds15 Each Arm Dumbbell Suitcase Deadlifts (50/35) (Fx: 35/20) (Rx+: 70/50)5 Double Dip Ring...Read More

Rowing Clinic with Coach Elizabeth – Saturday, April 17 at noon! Want to get better at rowing? Get some training from Coach Elizabeth! As a rower who competed at the D1 level for the University of Notre Dame, she has a lot of experience and a wealth of knowledge to share with us. Take advantage...Read More

Conditioning For Time:1000m Run10 Strict Pull Ups (Fx: 5) (Rx+: Strict C2B)20 Hand Release Push Ups (Fx: 10)800m Run8 Strict Pull Ups (Fx: 4) (Rx+: Strict C2B)16 Hand Release Push Ups (Fx: 8)600m Run6 Strict Pull Ups (Fx: 3) (Rx+: Strict C2B)12 Hand Release Push Ups (Fx: 6)400m Run4 Strict Pull Ups (Fx: 2) (Rx+:...Read More

Weekly Overview Events/ClassesMonday Back SquatFree 7-Fit Class at 6:30PM! Click Here To Register nowTuesdayLong ConditioningWednesdayArnold Press/Cossack SquatsThursdaySquat SnatchFree 7-Fit Class at 6:30PM! Click Here To Register nowFridayRope ClimbsSaturdayDeadliftFree 7-Fit Class at 10AM! Click Here To Register nowSundayLong Conditioning Strength E2MOM 105 Back Squats@60 – 70% Conditioning AMRAP 1216 Alternating Single Arm Devil’s Press (50/35) (Fx:...Read More

Strength EMOM 101 Hang Squat Snatch (↑) Conditioning E2MOM 201: 500/450m Row (Fx: 450/400)2: RestRead More