Spots Available for Thursday, November 17th at 6:30 pm with Dr. Jordan Speares  is certified as an Active Release Technique (A.R.T.) provider!  A.R.T. is a patented technique that is used to break up the scar tissue that restricts blood flow and impedes movement.  Register online HERE or standby if seat is empty. =============================== MAKE IT...Read More

Yoga with Troy at 11:15 am. Free for CFR7 members and $10 drop in. Great read. CrossFit and Yoga need one another: http://zusayoga.com/yogaandcrossfit/ ========================= Front Squat 5 x 3 (A: 80-85%) 3 Rounds: 15 Box Jump Overs 24/20 15 Wall ball Shots 20/14 11″/10′ 15 Ring Dips *if athlete breaks on wall balls they must do...Read More

Come out today from 4-7, BCF/CFR7 rock climbing at the new Earth Treks climbing gym in Crystal City! Post climb dinner/beers. Friends welcome! Like our Facebook page and  event page to stay in the loop: https://www.facebook.com/events/600613053452582/ ======================================= Push Jerk 5 x 5 Touch and Go (ME) 5 Rounds: 200 m Run Max UB T2B *Round ends...Read More

HAPPY VETERAN’S DAY! =========================================== TOMORROW: BCF/CFR7 rock climbing at the new Earth Treks climbing gym in Crystal City! Post climb dinner/beers. Friends welcome! Like our Facebook page and  event page to stay in the loop: https://www.facebook.com/events/600613053452582/ Visit here for pricing: https://www.earthtreksclimbing.com/md-va/crystal-city/pricing-and-hours/ ================================================= Hey everyone it’s hoodie time! Please fill out spreadsheet for your order no later than...Read More

Paving Project Schedule changes: –Thursday, November 10, NO WODS ALL DAY *Athletes are welcome and encouraged to train at BCF ============================================ Hey everyone it’s hoodie time! Please fill out spreadsheet for your order no later than November 15. Hoodies are $40 each and they come in Men’s cut and ladies cut. Apologies fellas for not...Read More

Paving Project Schedule changes: -Thursday, November 10, NO WODS ALL DAY *Athletes are welcome and encouraged to train at BCF ============================================ Hey everyone it’s hoodie time! Please fill out spreadsheet for your order no later than November 15. Hoodies are $40 each and they come in Men’s cut and ladies cut. Apologies fellas for not...Read More

Paving Project Schedule changes: -Tuesday, November 8, NO NOON WOD -Thursday, November 10, NO WODS ALL DAY *Athletes are welcome and encouraged to train at BCF ============================================= New Morning Schedule effective November 7th: We want to boost the energy, excitement, support and competition of all Classes. We will be testing the AM schedule for the...Read More

Paving Project Schedule changes: -Tuesday, November 8, NO NOON WOD -Thursday, November 10, NO WODS ALL DAY *Athletes are welcome and encouraged to train at BCF ============================================= **New Morning Schedule effective November 7th: We want to boost the energy, excitement, support and competition of all Classes. We will be testing the AM schedule for the...Read More

Yoga with Claire at 11:15 am. Free for CFR7 members and $10 drop in. Great read. CrossFit and Yoga need one another: http://zusayoga.com/yogaandcrossfit/ ============================= Paving Project Schedule changes: -Tuesday, November 8, NO NOON WOD -Thursday, November 10, NO WODS ALL DAY *Athletes are welcome and encouraged to train at BCF ============================================= November Attendance Challenge: Show...Read More

Paving Project Schedule changes: -Tuesday, November 8, NO NOON WOD -Thursday, November 10, NO WODS ALL DAY *Athletes are welcome and encouraged to train at BCF ============================================= November Attendance Challenge: Show us who can get the most WODs in for the month of November and win a Free month of membership for January 2017. Please...Read More