Strength: Rx+:For Time30 Ring Muscle-upsFirst set: max unbroken reps. After that, continue with breaks as needed.Rx:For Time20 Ring Muscle-ups For Time Fx:For Time20 Chest-to-Bar Pull-ups20 Ring Dips Time Cap: 12 minutes. Conditioning: AMRAP 11200m Run2 Rope Climbs Fx:AMRAP 11200m Run1 Rope ClimbRead More

REMINDERThe BCF/CFR7 AM v. PM Throwdown is August 17. Have you signed up yet? Strength: DeadliftE3MOM 15Set 1: 2 @ 85-90%Set 2: 2 @ 85-90%Set 3: 2 @ 85-90%Set 4: 2 @ 90-95%Set 5: 2 @ 90-95%+ Conditioning: 3 Rounds14 Toes-to-Bar (Fx: 10 Toes-to-Bar)7 Power Clean and Jerk (135/95) (Fx: 115/80) (Rx+: 155/105)Read More

5:30 – 6:30 PMRunning Clinic with Kayla Robison of Set PT-VA! DETAILS >> 7:45 PMFree Beginner CrossFit Class! Anyone interested in trying out a CrossFit class is welcome to come check out what BCF has to offer! Strength: E2MOM 141 Push Press + 1 Push Jerk + 1 Push Press + 1 Push Jerk (ME)...Read More

Overview of the Week WODsEventsMondayBack SquatsTuesdayShoulder-to-Overhead ComplexFree Beginner CrossFit Class (7:45 pm)Running Clinic (5:30 pm)WednesdayDeadliftsThursdayMuscle-UpsFridaySnatch ComplexSaturdayFront SquatsSundayHandstand Push-ups Strength: Back SquatE3MOM 15Set 1: 2 @ 85-90%Set 2: 2 @ 85-90%Set 3: 2 @ 85-90%Set 4: 2 @ 90-95%Set 5: 2 @ 90-95%+ Conditioning: 3 Rounds400m Run10 Front Squats (155/105) (Fx: 115/80) Rest 1 minute after...Read More

Strength: Deadlift25 minutes to build to a 3 rep max. Conditioning: AMRAP 1212 Kettlebell Suitcase Step-Overs (24/16) (Fx: 16/12) (Rx+: 32/24)24 Sit-upsRead More

10:00 AMCrossFit Kids! Ages 8-12 are welcome! Only $15 per kid! On August 6, 2011, a tragedy shook the military community and Americans everywhere. In a single instance, America lost 30 military service members, many of whom were members of the Navy SEAL community—and one military K9—when an Extortion 17 helicopter was downed in Afghanistan.The...Read More

Strength: Rx: 10 min. Max Distance Handstand Walk Fx: 10 min. Handstand Walk Practice Conditioning: AMRAP 310 Toes to Bar (Fx: 5 Toes to Bar)10 Overhead Squats (135/95) (Fx: 115/80)Rest 3 min.AMRAP 310 Toes to Bar (Fx: 5 Toes to Bar)10 Overhead Squats (115/80) (Fx: 95/65)Rest 3 min.AMRAP 310 Toes to Bar (Fx: 5 Toes...Read More

REMINDERThe BCF/CFR7 AM v. PM Throwdown is August 17. Have you signed up yet? Strength: Clean25 minutes to build to a 1 rep max. Conditioning: With a Partner, Alternating MovementsAMRAP 10200m Row10 Burpees Over the Rower10 Double Dumbbell Hang Clean and Jerk (50/35) (Fx: 35/20)Read More

Strength: Snatch25 minutes to build to 1 rep max. Conditioning: AMRAP 77 Chest-to-Bar Pull-ups (Fx: Pull-ups)7 Push Jerks (165/115) (Fx: 135/95)Read More

6:30 PMFree Beginner CrossFit Class! Anyone interested in trying out a CrossFit class is welcome to come check out what CFR7 has to offer! Strength: EMOM 12Min 1: 3-5 Strict Muscle-UpsMin 2: 20 Alternating Pistols (weighted if possible)Min 3 – 4: Run 400m Fx:EMOM 12Min 1: 3-5 Strict Chest-to-Bar Pull-upsMin 2: 20 Alternating Reverse Lunges...Read More