———————————————————— AMRAP 35With a partner400m Run40 Overhead Squats (95/65)20 Box Jumps (30/24) (Fx: 24/20) Both partners run 400m together. Other work may be split any way.Read More

In honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009 supporting operations in OEF when his vehicle was struck by an IED. Timothy is survived by his wife Megan and one-year old son T.J ———————————————————— “DT”5 Rounds12 Deadlifts (155/105)9 Hang Power Cleans (155/105)6 Push Jerks (155/105) Compare 3/26/18 4...Read More

Kipping Clinic, tomorrow, Saturday May 11th at 11:15AM! Join Coach B.J. as he breaks the down the kip, butterfly and Bar Muscle ups progressions.Members Free. Drop-Ins $10 ———————————————————— For Time:600m Run500m Row400m Ski Erg30/25 Cal Assault BikeCoaches note: Stagger 2 min., fastest athletes in beginning heats. Athletes should begin finisher 3-4 minutes after completion of...Read More

———————————————————— E3MOM 185 Push Press (ME) 3 Rounds20 Burpees5 Strict Pull Ups (Fx: 2 Strict Pull Ups)10 Kipping Pull Ups (Fx: 5 Kipping Pull Ups)5 Strict Toes to Bar (Fx: 2 Strict Toes To Bar)10 Kipping Toes to Bar (Fx: 5 Kipping Toes to Bar) Complete full rounds of gymnastics without coming off of pull...Read More

Kipping Clinic, this Saturday, May 11th at 11:15AM Join Coach B.J. as he breaks the down the kip, butterfly and Bar Muscle ups progressions.Members Free. Drop-Ins $10 ———————————————————— Deadlift:4×6@@75-80% 6@80-85% Rest 2-3 minutes between sets. 5 Rounds:200m Run10 Thrusters (135/95) (Fx: 95/65)Rest 1:00 after each roundRead More

———————————————————— Snatch ComplexE3MOM 21 1 Squat Snatch+1 Hang Squat Snatch+3 Overhead Squats (ME) AMRAP 12Buy In: 300 Double Unders (Fx: 150 Double Unders) In remaining time: 20 Alternating Dumbbell Snatch (50/35) (Fx: 35/20)10 Dumbbell Push Press (50/35) (Fx: 35/20) (5 Each Arm)5 Burpee Bar Muscle Ups (Fx: Burpees C2B Pull Ups)Read More

BCF/CFR7 Nationals game May 18th!!! Make sure you reserve and purchase your spot. Tickets are $23 (scoreboard pavilion section) and tickets include a free beer. Friends are welcome. Members need to reserve their space by sending money via Venmo or PayPal to [email protected] or [email protected] via PayPal (be sure to choose sending money to a...Read More

———————————————————— 4 Rounds20 Hollow Rocks20 Arch RocksMax Time Low PlankRest 1:30 between rounds If athletes can plank 1:30+ minutes, add weight. 4 RoundsEMOM Rotating Stations Min 1: Max Calorie Ski ErgMin 2: ABMAT sit ups Min 3: 5 Unbroken Ring Muscle Ups (Fx: 5 Unbroken C2B Pull Ups)Min 4: Max Calorie Assualt BikeMin 5: RestScore...Read More

Good luck to the CrossFit Route 7 ladies: Chynna, Ashleigh, Shivon, Khadijah, Rachel O, Anastasia, Coach Rachel and Coach Addie that are competing in the Girls Gone RX DC Competition today!! ———————————————————— Deadlift:6@70-75%3×6@@75-80% 6@80-85% Rest 2-3 minutes between sets. 4 Rounds6 Hang Power Cleans (135/95) (Fx: 115/80) (Rx+: 155/105)12 Back Rack Lunges (135/95) (Fx: 115/80)...Read More

———————————————————— “Cindy”AMRAP 205 Pull Ups10 Push ups15 Air Squats E2MOM 145 Strict Press (ME)Read More