———————————————————— E3MOM 185 Push Press (ME) 3 Rounds20 Burpees5 Strict Pull Ups (Fx: 2 Strict Pull Ups)10 Kipping Pull Ups (Fx: 5 Kipping Pull Ups)5 Strict Toes to Bar (Fx: 2 Strict Toes To Bar)10 Kipping Toes to Bar (Fx: 5 Kipping Toes to Bar) Complete full rounds of gymnastics without coming off of pull...Read More

Kipping Clinic, this 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 ———————————————————— Deadlift:4×6@@75-80% 6@80-85% Rest 2-3 minutes between sets. 5 Rounds:200m Run10 Thrusters (135/95) (Fx: 95/65)Rest 1:00 after each roundRead More

———————————————————— Snatch ComplexE3MOM 21 1 Squat Snatch+1 Hang Squat Snatch+3 Overhead Squats (ME) AMRAP 12Buy In: 300 Double Unders (Fx: 150 Double Unders) In remaining time: 20 Alternating Dumbbell Snatch (50/35) (Fx: 35/20)10 Dumbbell Push Press (50/35) (Fx: 35/20) (5 Each Arm)5 Burpee Bar Muscle Ups (Fx: Burpees C2B Pull Ups)Read More

BCF/CFR7 Nationals game May 18th!!! Make sure you reserve and purchase your spot. Tickets are $23 (scoreboard pavilion section) and tickets include a free beer. Friends are welcome. Members need to reserve their space by sending money via Venmo or PayPal to [email protected] or [email protected] via PayPal (be sure to choose sending money to a...Read More

———————————————————— 4 Rounds20 Hollow Rocks20 Arch RocksMax Time Low PlankRest 1:30 between rounds If athletes can plank 1:30+ minutes, add weight. 4 RoundsEMOM Rotating Stations Min 1: Max Calorie Ski ErgMin 2: ABMAT sit ups Min 3: 5 Unbroken Ring Muscle Ups (Fx: 5 Unbroken C2B Pull Ups)Min 4: Max Calorie Assualt BikeMin 5: RestScore...Read More

Good luck to the CrossFit Route 7 ladies: Chynna, Ashleigh, Shivon, Khadijah, Rachel O, Anastasia, Coach Rachel and Coach Addie that are competing in the Girls Gone RX DC Competition today!! ———————————————————— Deadlift:6@70-75%3×6@@75-80% 6@80-85% Rest 2-3 minutes between sets. 4 Rounds6 Hang Power Cleans (135/95) (Fx: 115/80) (Rx+: 155/105)12 Back Rack Lunges (135/95) (Fx: 115/80)...Read More

———————————————————— “Cindy”AMRAP 205 Pull Ups10 Push ups15 Air Squats E2MOM 145 Strict Press (ME)Read More

———————————————————— E5MOM 35 600m Run1 Squat Clean+2 Hang Squat Clean+ 1 Push Jerk (ME)Score is heaviest complex.Read More

———————————————————— Back Squat:E4MOM 20Set 1: 6@65-70%Set 2: 6@70-75%Set 3: 6@70-75%Set 4: 6@75-80%Set 5: 6@75-80% 5 Rounds20 Russian Kettlebell Swings (32/24) (Fx: 24/16)5 Strict HSPU (Fx: 5 Kipping) (Rx+: 10 Strict HSPU) Time Cap: 15:00Read More

———————————————————— BCF/CFR7 Nationals game May 18th!!! Make sure you reserve and purchase your spot. Tickets are $23 (scoreboard pavilion section) and tickets include a free beer. Friends are welcome. Members need to reserve their space by sending money via Venmo or PayPal to [email protected] or [email protected] via PayPal (be sure to choose sending money to...Read More