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
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
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