———————————————————— 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

———————————————————— E5MOM 35 600m Run1 Squat Clean+2 Hang Squat Clean+ 1 Push Jerk (ME)Score is heaviest complex.Read More

———————————————————— Back Squat:E4MOM 20Set 1: 6@65-70%Set 2: 6@70-75%Set 3: 6@70-75%Set 4: 6@75-80%Set 5: 6@75-80% 5 Rounds20 Russian Kettlebell Swings (32/24) (Fx: 24/16)5 Strict HSPU (Fx: 5 Kipping) (Rx+: 10 Strict HSPU) Time Cap: 15:00Read 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...Read More

———————————————————— Starting Monday, April 29th we will begin a new block of programming at BCF and CFR7. This programming block will be two months long, going through the end of June. The goal for this block of programming will be to increase our general strength and aerobic capacity while maintaining the fitness and skills that we have developed through...Read More

———————————————————— Deadlift:25 mins. to establish 10RM “Annie”50 – 40 – 30 – 20 – 10Double UndersSit ups Compare to 8/22/18Read More