Shoulder MOBILITY WORKSHOP Tuesday, October 10 at 6:15 pm Join AIRROSTI’s Dr. Justin Bryant for an interactive workshop where you’ll learn specific exercises and techniques to help prevent pain and enhance athletic performance. Through guided instruction, you’ll discover new ways to strengthen and stretch, while improving mobility and stability. Plus, get your pain and injury prevention...Read More

Shoulder MOBILITY WORKSHOP Tuesday, October 10 at 6:15 pm Join AIRROSTI’s Dr. Justin Bryant for an interactive workshop where you’ll learn specific exercises and techniques to help prevent pain and enhance athletic performance. Through guided instruction, you’ll discover new ways to strengthen and stretch, while improving mobility and stability. Plus, get your pain and injury prevention...Read More

Overhead Squat 3 x 5 (ME) *Superset with 10 Jumping Air Squats *From the Rack AMRAP 8: 2-4-6-8-10, etc until end of AMRAP Hang Power Snatch 115/80, Fx: 95/65 Handstand Push Ups, Fx: 1 abmat RX+ with 135/95, deficit HSPURead More

No Yoga Sunday, October 8, 2017. CFR7 members can attend the BCF Yoga class at 10 am. ==============================   Ring Muscle Up Technique RX: 5 min AMRAP of Max Muscle Ups Slow and controlled movement to build strength and to work on proper positions. In order: – Negatives – Pull & Pause – Pull &...Read More

Free CrossFit Tonight at 6:30 pm. No CrossFit Experience needed. Bring a friend and sign up HERE: ============================================= Congratulations to Coach Nicole and Sam (Femininely Badass AF) on their First Place finish in the RX female/female divison at SuperFit DC this weekend. Its been a long time come! Outstanding work ladies. ========================================== No Yoga Sunday, October 8, 2017....Read More

Congratulations and job well done to all the competitors from CFR7  that competed at SuperFit DC. Many thanks to all of the community members that can by to show their support and cheer us on! ============================================== No Yoga Sunday, October 8, 2017. CFR7 members can attend the BCF Yoga class at 10 am. ====================== Strength/Skill...Read More

Yoga with Chuck at 11:15 am. Free for CFR7 members and $10 drop in. Great reads. CrossFit and Yoga need one another: http://zusayoga.com/yogaandcrossfit/ http://www.tabatatimes.com/10-reasons-why-crossfitters-should-start-practicing-yoga-5282013/ ========================= Giant Set: Seated Dumbbell Press 3 x 10 Ring Rows 3 x 10 Hollow hold 3 x :30 *rest as needed 60m Handstand Walk Buy in: Then 3 Rounds for time:...Read More

Join our Free CrossFit Today at 11:30 am. No CrossFit Experience needed. Bring a friend and sign up HERE: ======================================== After the AM Wod, Come support our teams this weekend. -The earth is Flat but we’re round (Peter Y. and Mike H.) -Wonder WODers (Tracey and Crystal) -Big & Small (Darrell and Steve) -Rogue One (Jared and...Read More

This is a great chance to see a Competitive exercise event. Come support our teams this weekend. -The earth is Flat but we’re round (Peter Y. and Mike H.) -Wonder WODers (Tracey and Crystal) -Big & Small (Darrell and Steve) -Rogue One (Jared and Justin) -Bob and Mary Ann -Femininely Badass AF ============================== Olympic Total:...Read More

This is a great chance to see a Competitive exercise event. Come support our teams this weekend. -The earth is Flat but we’re round (Peter Y. and Mike H.) -Wonder WODers (Tracey and Crystal) -Big & Small (Darrell and Steve) -Rogue One (Jared and Justin) -Bob and Mary Ann -Femininely Badass AF ============================== Kipping Toes...Read More