Strength 3 Rounds20 Alternating Kettlebell Straddle Press20 Each Arm Band Lat Pull2 Each Side Turkish Get Up Conditioning E2MOM 161: 20 Alternating Dumbbell Hang Clean and Jerks (50/35) (Fx: 35/20) (Rx+: 70/50)2: AMRAP Calorie Row3: AMRAP Calorie Assault Bike4: RestRead More

Strength E2MOM 105 Back Squats @65 – 75% Conditioning 8 Rounds8 Power Cleans (135/95) (Fx: 95/65) (Rx+: 165/115)8 Push UpsRead More

Top Ten Percent Open Finishers Congrats to all of the CFR7 Athletes who finished in the top 10% during the Open! We’re looking forward to cheering you on in the quarterfinals! Cooper BDaniella SMax MRyan RQuinn OMaddie RAnastasia K Strength EMOM 121: 12 Plate-to-Chest Standing Good Mornings2: 12 GHD Sit ups (Fx: Weighted Abmat Sit Ups)3:...Read More

Rowing Clinic with Coach Elizabeth – Saturday, April 17 at noon! Want to get better at rowing? Get some training from Coach Elizabeth! As a rower who competed at the D1 level for the University of Notre Dame, she has a lot of experience and a wealth of knowledge to share with us. Take advantage...Read More

CrossFit Open/Beginning of Spring Celebration! Join us at Crooked Run Brewing in Sterling on Saturday, April 24 at 2 PM to celebrate the end of a successful open and the start of Spring! Starting Monday, April 5th we will begin a new block of programming at BCF and CF Route 7. This programming block will...Read More

Conditioning AMRAP 36400m Run20 Handstand Push Ups (Fx: 15)500/450m Row20 Toes to Bar (Fx: 15) John 11:25-26: “Jesus said to her, ‘I am the resurrection and the life. The one who believes in me will live, even though they die; and whoever lives by believing in me will never die. Do you believe this?'”Read More

Strength E2MOM 105 Deadlifts @65 – 75% Reset every rep and start from dead stop. Conditioning 24 – 18 – 12 – 6American Kettlebell Swings (24/16) (Fx: 16/12) (Rx+: 32/24)Overhead Squat (95/65) (Fx: 75/55) (Rx+: 115/80) Core Finisher Core Finisher:3 Rounds:30 Work/:15 Rest1: Tuck Ups2: High Plank Shoulder Taps3: Left Side Plank4: Right Side PlankRead More

Strength Rx: 10 Rope ClimbsFx: 7 Rope ClimbsRx+: 5 Legless Rope Climbs + 5 Rope ClimbsScaled: Rope Climb Technique Development Time Cap 10:00 Conditioning E4MOM 161: AMRAP10/7 Calorie Ski (Fx: 7/5)20 Double Unders2: Rest3: AMRAP10/7 Calorie Assault Bike (Fx: 7/5)10 Wall Balls (20/14) (Rx+: 11’/10′)4: Rest [divider scroll_text=”SCROLL_TEXT”]John 3:16-17: For God so loved the world that he...Read More

Below are the final results for teams and individuals for this year’s CrossFit Open. Great work everyone!! Big congratulations to HIIT Different, you truly crushed your enemies and saw them driven before you. Strength EMOM 151 Squat Snatch (↑) Conditioning 3 Rounds15 Each Arm Dumbbell Suitcase Deadlifts (50/35) (Fx: 35/20) (Rx+: 70/50)5 Double Dip Ring...Read More

Rowing Clinic with Coach Elizabeth – Saturday, April 17 at noon! Want to get better at rowing? Get some training from Coach Elizabeth! As a rower who competed at the D1 level for the University of Notre Dame, she has a lot of experience and a wealth of knowledge to share with us. Take advantage...Read More