Come taste of some awesome food. Tuesday, October 10 from 5:30pm-7:30 pm. Meet Dan and find out how to Mighty Meals can make eating healthy simple! ==================================== 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...Read More

  Come taste of some awesome food. Tuesday, October 10 from 5:30pm-7:30 pm. Meet Dan and find out how to Mighty Meals can make eating healthy simple! ==================================== 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...Read More

No Yoga Sunday, October 8, 2017. CFR7 members can attend the BCF Yoga class at 10 am. Open Gym from 11-noon. ============================== 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....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

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