Strength:  E3MOM 153 Split Jerks (↑) Conditioning:  AMRAP 714 Weighted Sit Ups (45/25) (Fx: 25/15)7 Strict Handstand Push Ups (Fx: Kipping)Read More

Tonight at 6:30PM   Join us for an information session with Little Lights rep Teddi Berschel ([email protected]) to learn more about this great organization we are partnering with to support our local community! You will have an opportunity to register as a volunteer and also commit to being a leader for the BCF/CFR7 community for this...Read More

Strength:  EMOM 121: 5-10 Strict Pull-ups (Fx: Kip Up, Strict Down) 2: 5-10 Strict Ring Dips (Fx: Box Dips) Conditioning:  AMRAP 1620 Hand Release Push Ups20 Russian Kettlebell Swings (32/24) (Fx: 24/16)20 Back Rack Lunges (115/80) (Fx: 95/65) (Rx+: 135/95)  Read More

Wednesday, June 24th at 6:30PM   Join us for an information session with Little Lights rep Teddi Berschel ([email protected]) to learn more about this great organization we are partnering with to support our local community! You will have an opportunity to register as a volunteer and also commit to being a leader for the BCF/CFR7 community...Read More

Strength:  E2MOM 103 Squat Snatches (↑)Not touch and go. These can be done as singles with a short rest between reps. Conditioning:  AMRAP 95 Thrusters (95/65) (Fx: 75/55) (Rx+: 135/95)10 Burpees50 Double Unders (Fx: 35 DUs)Read More

Conditioning:  2 RoundsAMRAP 45 Right Arm Dumbbell Deadlifts (50/35) (Fx: 35/20)5 Right Arm Dumbbell Hang Snatches (50/35) (Fx: 35/20)5 Left Arm Dumbbell Deadlifts (50/35) (Fx: 35/20)5 Left Arm Dumbbell Hang Snatches (50/35) (Fx: 35/20)10 Jump Switch Lunges– Rest 2:00 –AMRAP 410 Reverse Lunge Wall Balls (20/14)15 Sit Ups– Rest 2:00 –AMRAP 4DB Box Step Ups...Read More

Congratulation to our very own Teddy Whitlock and His Wife! We introduce you to Laila Rowan Whitlock.  Born 06/16/20 at 1847.  8.73lbs and 20 inches.  Strength: E3MOM 158 Push Press (↑) Conditioning: EMOM 151: 25 Goblet Squats (32/24) (Fx: 24/16)2: 200m Run3: AMRAP Toes To Bar 4: Rest5: RestRead More

We have listened and we have learned so much over the last few weeks. Our recent Town Hall meeting united our community to not run from challenge, but to face it head on! Over the last 5.5 years we have faced many challenges as a small business, but 2020 has by far been the most...Read More

Virtual Workouts!!! Core Blast – 6:00PM JOIN HERE Strength: E2MOM 103 Power Snatches (↑)Not touch and go. These can be done as singles with a short rest between reps. Conditioning:  10 Rounds10 Kettlebell Swings (32/24) (Fx: 24/16)10 Abmat Sit UpsRead More

Strength:  E3MOM 1510 Deadlifts @55-60% Conditioning:  AMRAP 1215 Ring Dips (Fx: Hand Release Push Ups)400m Run  Read More