EMOM 12: Odd: 1 High Hang Power Clean ( hip) + 1 low Hang PC (top of Knee) + 1 Low Hang PC (below the knee) Even: 200 Meter Run For Time: 50 Walll Ball Shots 20/14, FX: 30 WBS 15 Cleans 135/95, Fx: 115/80 50 Walll Ball Shots 20/14, FX: 30 WBS 10 cleans,...Read More

2 Rounds of Max Reps in 2:00 of the following stations: RX Strict Chest to Bar Pullup, FX: Strict Pullup Rx:Strict Toes to Bar Fx: Strict Knees to Elbows RX: Hollow Rocks, Fx: Tucked Hollow Rocks *Perform movements in order *Rest as needed between 2:00 working windows 21 Savage AMRAP 21: 200m Run 21 Box...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 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