WOD

Tuesday, May 24th, Bring a friend to any Wod all day! Give your friend and family the chance to see how we do things at... Read More

**Tonight, May 18 6:30pm-8:00pm— BCF’s Lauren Cary of The Jackson Clinics will host an injury/movement screen for the CFR7 athletes. ========================================= Back Squat 3 x 70%, 80%... Read More

Free CrossFit class tonight at 6:30 pm. No CrossFit Experience needed. Bring a friend and sign up HERE: ============== **Wednesday, May 18 6:30pm-8:00pm— BCF’s Lauren Cary... Read More

**Wednesday, May 18 6:30pm-8:00pm— BCF’s Lauren Cary of The Jackson Clinics will host an injury/movement screen for the CFR7 athletes. Sign up here to reserve your time slot! =====================================================... Read More

Yoga with Claire at 5:45 pm. Free for CFR7 members and $10 drop in. Give a read: http://zusayoga.com/yogaandcrossfit/ ========================================================================== Power Clean 6 x 2 (ME) 50-40-30-20-10... Read More

Deadlift: 5 x 65%, 75% and 5+ x 85% *When you start a new four-week cycle, add 5 pounds to your 1RMs for bench and... Read More

Turkish Get Up Technique: 3 x 10 (5 each side) EMOM 21: Min 1: 200 m Run Min 2: 10 T2B Min 3: 5 Power... Read More

Bench Press 5 x 65%, 75% and 5+ x 85% *When you start a new four-week cycle, add 5 pounds to your 1RMs for bench... Read More

“Strong people are harder to kill than weak people and more useful in general.” – Mark Rippetoe ============================================================================ Snatch (squat) 20 Minutes to find Heavy... Read More

Free CrossFit class tonight at 6:30 pm. No CrossFit Experience needed. Bring a friend and sign up HERE: ======================================================================== Kipping HSPU Technique OR Rx: 5... Read More