Don’t forget about our Handstand Pushup/Handstand Walk Skills Clinic tomorrow at 6:45PM! Reserve your spot now on ZenPlanner! Athlete Success Story – Heather and David Platt When our family moved to Northern Virginia a few years ago, we knew we wanted to join a CrossFit box, but we weren’t sure where to start. After visiting...Read More

Weekly OverviewEvents/ClassesMondayPartner WODFree 7-Fit Class at 6:30PM! Click here to register now. TuesdayBack SquatsWednesdayPower CleanHSPU/Handstand Walk Skills Clinic at 6:45 PM! Sign up on ZenPlanner!ThursdaySplit JerksFree 7-Fit Class at 6:30PM! Click here to register now. FridayDeadliftSaturdayKabul 13Free 7-Fit Class at 10AM! Click here to register now. SundayHang Squat Snatches Conditioning AMRAP 10With a Partner Alternating...Read More

Strength E3MOM 155 Bench Press (↑)10 Supinated Grip Ring Rows Conditioning 42 – 30 – 18Wall Balls (20/14) (Rx+: 11’/10′)BurpeesRead More

Strength Every 1:30 for 8 Sets2 Hang Squat Cleans @75 – 80% Conditioning AMRAP 147 Push Press (95/65) (Fx: 75/55) (Rx+: 135/95)14 Overhead Lunges (95/65) (Fx: 75/55) (Rx+: 135/95)21 Box Jumps (24/20)Read More

Conditioning AMRAP 30400m Run20 Alternating Dumbbell Hang Snatches (50/35) (Fx: 35/20) (Rx+: 70/50)10 Strict Handstand Push Ups (Fx: Kipping)5 Bar Muscle Ups (Fx: Burpee Chest to Bar Pull Ups)Read More

Strength E3MOM 156 Deadlifts1: 70 – 75%2: 70 – 75%3: 70 – 75%4: 75 – 80%5: 75 – 80% Conditioning 50 – 40 – 30 – 20 – 10Air SquatsRussian Kettlebell Swings (24/16) (Fx: 16/12) (Rx+: 32/24)Double UndersRead More

New Programming Block! Monday, August 23rd we began a new block of programming at BCF and CF Route 7. This programming block will be about two months long, ending at beginning of November The goal for this block of programming will be to increase our general strength. The conditioning portion of our programming will remain...Read More

Strength E3MOM 156 Back Squats1: 70 – 75%2: 70 – 75%3: 70 – 75%4: 75 – 80%5: 75 – 80% Conditioning 6 RoundsWith a Partner, Alternating Rounds10 Goblet Squats (50/35) (Fx: 35/20) (Rx+: 70/50)20/15 Calorie Row (Fx: 15/10) (Rx+: 25/20)Read More

Weekly OverviewEvents/ClassesMondayHang Power Snatch Free 7-Fit Class at 6:30PM! Click here to register now. TuesdayBack SquatsWednesdayGraceThursdayDeadlifts Free 7-Fit Class at 6:30PM! Click here to register now. FridayLong ConditioningSaturdayHang Squat Cleans Free 7-Fit Class at 10AM! Click here to register now. SundayBench Press/Ring Rows Strength Every 1:30 for 8 Sets2 Hang Power Snatches @75 – 80%...Read More

Conditioning AMRAP 1010 Power Cleans (135/95) (Fx: 95/65) (Rx+: 165/115)20 Air Squats30ft Handstand Walk (Fx: 60ft Bear Crawl) Post-Conditioning Strength/Skill E4MOM 1610 Each Arm Dumbbell Bench Press10 Each Arm Single Arm Ring RowsRead More