Conditioning 5 Rounds with a Partner600m Run6 Rope Climbs (Fx: 3 Rope Climbs)12 Devil’s Press (50/35) (Fx: 35/20) Partners will do the run together but alternate as desired on the other movements.Read More

Strength E2MOM 162 Touch and Go Power Cleans (↑) Conditioning 12 Min AMRAP:36 ABMAT sit-ups24 Russian Kettlebell Swings (32/24) (Fx: 24/16)12 Hand Release BurpeesRead More

BCF/CFR7 Nationals vs. Padres baseball game July 17th!!! Tuesday is the final day to reserve your tickets by sending $26 to [email protected] via Venmo or PayPal (be sure to choose sending money to a friend so no fees!) or giving cash to Anastasia. Weekly overview MondayBack Rack LungesModified Class Schedule: 9:00am & 10:00amTuesdayPower CleansFinal day...Read More

Join the CFR7 and BCF crews to watch the Nationals take on the Padres on July 17! If you want to join the group, make sure to reserve your spot by July 6. You can find more details here. Chief Petty Officer Nate Hardy was killed Sunday February 4th during combat operations in Iraq.Nate Hardy...Read More

Join the CFR7 and BCF crews to watch the Nationals take on the Padres on July 17! If you want to join the group, make sure to reserve your spot by July 6. You can find more details here. Strength E3MOM 183 Squat Clean and Split Jerks (↑) Conditioning 4 Rounds10 Each Arm Dumbbell Overhead...Read More

Join the CFR7 and BCF crews to watch the Nationals take on the Padres on July 17! If you want to join the group, make sure to reserve your spot by July 6. You can find more details here. Strength 12:00 to Establish:10RM Back Squat Rest 2:00 12:00 to Establish:10RM Deadlift Conditioning For Time:500m Run...Read More

Join the CFR7 and BCF crews to watch the Nationals take on the Padres on July 17! If you want to join the group, make sure to reserve your spot by July 6. You can find more details here. This WOD is named “The BCF WOD” because CrossFit Headquarters reached out to our sister gym...Read More

Join the CFR7 and BCF crews to watch the Nationals take on the Padres on July 17! If you want to join the group, make sure to reserve your spot by July 6. You can find more details here. Strength E2MOM 105 Strict Press (ME) Conditioning EMOM 151: 20 Box Jumps (27/22) (Fx: 24/20) (Rx+:...Read More

Strength E3MOM 152 Power Snatches + 4 Overhead Squats (↑) Conditioning AMRAP 720 Each Arm Dumbbell Suitcase Deadlifts (50/35) (Fx: 35/20) (Rx+: 70/50)100m RunRead More

Weekly OverviewEvents/ClassesMondayMuscle UpsFree 7-Fit Class at 6:30PM! Click here to register nowTuesdaySnatch/Overhead SquatWednesdayStrict PressThursday“The BCF WOD”Free 7-Fit Class at 6:30PM! Click here to register nowFridayBack Squat/DeadliftSaturdaySquat Clean + Split JerkFree 7-Fit Class at 10AM! Click here to register nowSundayHero WOD Nate Strength Rx: Max Unbroken Ring Muscle UpsFx: Max Unbroken Chest to Bar Pull Ups...Read More