———————————————————— E3MOM 21Alternating Movements5 Touch and Go Push Jerks Set 1: 70%Set 2: 75%Set 3: 75%Set 4: 75%Set 5: 80%Set 6: 80%Set 7: 80% AMRAP 750 Air Squats10 Ring Dips (Fx: 5 Ring Dips) (Rx+: High Rings)Read More

Oakland SWAT Sergeant Daniel Sakai, age 35, was killed on March 21, 2009 in the line of duty along with fellow officers Sergeant Ervin Romans, Sergeant Mark Dunakin, and Officer John Hege. Daniel is survived by wife Jenni and daughter Jojiye. ———————————————————— “Danny”AMRAP 2030 Box Jumps (24/20)20 Push Press (115/75)30 Pull-Ups Core Finisher:3 Rounds0:30 Hollow...Read More

Memorial Day Murph and Cookout! We love this time of year and this opportunity to honor the fallen. We will be running one large 10 AM Hero WOD on Monday, May 27th. Then we will bust out the grill and turn up the music. Members are welcome to bring friends, drinks and food they want...Read More

———————————————————— Clean and Jerk ComplexE3MOM 21 1 Power Clean+1 Push Press+1 Hang Squat Clean+1 Push Jerk (ME) 3 Rounds25 American Kettlebell Swings (24/16) (Fx: 16/12)25 Front Rack Lunges (95/65) (Fx: 75/55)Read More

CFR7, we are excited to announce that Rachel Christine will be expanding her role and joining us as a full time Assistant Manager supporting CFR7 & BCF! We can’t wait to receive more of her positive energy and enthusiasm in our community!=====================================Hi! My name is Rachel and I am so happy to be a part of this...Read More

CFR7, we are excited to announce that Rachel Noah will be expanding her role and joining us as a full time Assistant Manager supporting CFR7 & BCF! We can’t wait to receive more of her positive energy and enthusiasm in our community!=====================================Hi! My name is Rachel and I am so happy to be a part of...Read More

———————————————————— Overview of the WeekMonday: Back SquatsTuesday: Power SnatchesWednesday: Long MetConThursday: Clean & Jerk ComplexFriday: DeadliftSaturday: “Danny”Sunday: Push Jerks ———————————————————— Back Squat:E4MOM 20Set 1: 6@70-75%Set 2: 6@75-80%Set 3: 6@75-80%Set 4: 6@80-85%Set 5: 6@80-85% With a Partner, Alternating Full Rounds10 Rounds10/8 Calorie Row 10 Burpees over the RowerTime Cap 14 MinutesRead More

———————————————————— AMRAP 35With a partner400m Run40 Overhead Squats (95/65)20 Box Jumps (30/24) (Fx: 24/20) Both partners run 400m together. Other work may be split any way.Read More

In honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009 supporting operations in OEF when his vehicle was struck by an IED. Timothy is survived by his wife Megan and one-year old son T.J ———————————————————— “DT”5 Rounds12 Deadlifts (155/105)9 Hang Power Cleans (155/105)6 Push Jerks (155/105) Compare 3/26/18 4...Read More

Kipping Clinic, tomorrow, Saturday May 11th at 11:15AM! Join Coach B.J. as he breaks the down the kip, butterfly and Bar Muscle ups progressions.Members Free. Drop-Ins $10 ———————————————————— For Time:600m Run500m Row400m Ski Erg30/25 Cal Assault BikeCoaches note: Stagger 2 min., fastest athletes in beginning heats. Athletes should begin finisher 3-4 minutes after completion of...Read More