We’re going to miss you Coach Cooper! Weekly OverviewEvents/ClassesMondayDeadliftsFree 7-Fit Class at 6:30PM! Click here to register nowTuesdayLong ConditioningWednesdayBack SquatsBar Muscle-Up Skills Clinic with Coach Tucker at 5:45PMThursdayBench PressFree 7-Fit Class at 6:30PM! Click here to register nowFridayFunctional Body Building (Legs)SaturdayPower CleansShoulder Maintenance and Mobilization Clinic with Dr. Stacy Snow, 9:30 AM – 11 AMFree...Read More

Strength E2MOM 16Snatch Pull + Touch and Go Power Snatch (↑) Conditioning 5 Rounds21 Wall Balls (20/14) (Rx+: 11’/10′)15 BurpeesRead More

Join us for our Competition WOD Saturday morning starting at 7:15am! Worried about an injury? See Dr. Stacy Snow, PT, DPT between 9:30 AM and 11 AM today for a FREE injury screening at the gym! Find more details here. E2MOM 12Bench Press1: 3@75 – 80%2: 2@80 – 85%3: 1@85 – 90%4: 1@90 – 95%5:...Read More

Strength EMOM 16 1: :25 Bottom of Push Up/:25 High Plank2: 5 Dragon Flags3: :30 – :45 Hollow Hold4: Rest Conditioning 4 Rounds15 Hang Power Cleans (135/95) (Fx: 95/65) (Rx+: 165/115)400m RunRead More

Worried about an injury? See Dr. Stacy Snow, PT, DPT this Saturday for a FREE injury screening at the gym! Find more details here. Strength E3MOM 1510 Back Squats1: 55 – 60%2: 60 – 65%3: 60 – 65%4: 60 – 65%5: 65 – 70% Conditioning 2 RoundsWork 1:00/Transition :151: 20/15 Calorie Assault Bike (Fx: 15/10)...Read More

Need to work on your Bar Muscle-Ups? Sign up for our BMU Skills Clinic next Wednesday! You can find details here. New Programming Block: Strength Endurance Starting Monday, May 31st we began a new block of programming at BCF and CF Route 7. This programming block will be about two months long, ending in the...Read More

Weekly OverviewEvents/ClassesTuesdayDeadliftsWednesdayFunctional Bodybuilding (Shoulders)ThursdayBack SquatsFree 7-Fit Class at 6:30PM! Click here to register nowFridayCoreSaturdayBench PressSundaySnatchFree Injury Screening with Dr. Stacy Snow, 9:30 AM – 11 AMFree 7-Fit Class at 10AM! Click here to register now Strength E3MOM 1510 Deadlifts1: 55 – 60%2: 60 – 65%3: 60 – 65%4: 60 – 65%5: 65 – 70% Conditioning...Read More

Join us for WODs at 9am and 10am. After the WOD we will fire up the grill and enjoy a community BBQ (we will provide the meat, bring a side)! In honor of LT Michael P. Murphy, as well as all of the men and women who paid the ultimate sacrifice in service to the...Read More

Conditioning 3 Rounds, 1 minute on each station1: 20/15 Calorie Assault Bike (Fx: 15/10) 2: 15 Push Press (135/95) (Fx: 95/65) (Rx+: 165/115)3: AMRAP Kettlebell Swings (32/24) (Fx: 24/16) 4: Rest5: Rest Post-Conditioning Strength/Skill 4 Rounds3 Each Side Turkish Get Up (ME):45 Wall Facing Handstand Hold6 Strict Toes to Bar (Fx: Strict Straight Leg Raises)Read More

Strength Every 1:30 for 6 SetsHigh Hang Muscle Clean + Front Squat1: 40 – 45%2: 40 – 45%3: 40 – 45%4: 45 – 50%5: 50 – 55%6: 55 – 60%Directly into:Every 1:30 for 6 Sets2 High Hang Squat Cleans1: 55 – 60%2: 60 – 65%3: 65 – 70%4: 70 – 75%5: 75 – 80%6: 75...Read More