Thank you to the 50+ survey responses so far! We’d love to hear from more of you, so we are going to extend the survey deadline until midnight on Sunday, April 18th. Please take 15 minutes to help us learn what we are doing well and how we could improve our operations! Reminder – the...Read More
Strength E2MOM 201: 10 Bench Press @65 – 70%2: 10 Pendlay Row (As close to bench press weight as possible) AMRAP final set of both movements. Conditioning AMRAP 710 Burpees Over the Bar5 Hang Power Cleans (165/115) (Fx: 135/95) (Rx+: 185/125)Read More
Weekly OverviewEvents/ClassesMondayLong ConditioningFree 7-Fit Class at 6:30PM! Click here to register nowTuesdayBench Press/Pendlay RowWednesdayFarmer’s Lunges/Goblet SquatsThursdayPower Snatch ComplexFree 7-Fit Class at 6:30PM! Click here to register nowFridayKarenSaturdayDeadliftsFree 7-Fit Class at 10AM! Click here to register nowRowing Clinic by Coach Elizabeth! Click here for details.SundayCore Work Conditioning E3MOM 361: 20/15 Calorie Assault Bike (Fx: 15/10)AMRAP Rope...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
Strength 3 Rounds20 Alternating Kettlebell Straddle Press20 Each Arm Band Lat Pull2 Each Side Turkish Get Up Conditioning E2MOM 161: 20 Alternating Dumbbell Hang Clean and Jerks (50/35) (Fx: 35/20) (Rx+: 70/50)2: AMRAP Calorie Row3: AMRAP Calorie Assault Bike4: RestRead More
Top Ten Percent Open Finishers Congrats to all of the CFR7 Athletes who finished in the top 10% during the Open! We’re looking forward to cheering you on in the quarterfinals! Cooper BDaniella SMax MRyan RQuinn OMaddie RAnastasia K Strength EMOM 121: 12 Plate-to-Chest Standing Good Mornings2: 12 GHD Sit ups (Fx: Weighted Abmat Sit Ups)3:...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
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
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