Free CrossFit class tonight at 6:30 pm. No Crossfit Experience needed. Bring a friend and sign up HERE: ======================================================================== Strict Press 3 x 70%, 80% and 3+ x 90% 3 sets not for time: 1 min Weighted Plank 45/25, Fx: 25/15 10 DB Tricep extensions each side 20 Glute bridges BW Rest as needed/not for...Read More

Strength Schedule: Tuesday: Strict Press/ double strength Thursday: Back Squat Saturday: Bench Press ========================================================= EMOM 16: Min 1: 5 OHS 135/95 Fx: 95/65 Min 2: 8 Burpees over Bar Min 3: 5 Clean and Jerks 135/95 Fx 95/65 Min 4: 10 Cal Row AMRAP 12: 200 M Run 12 Box Jumps 24/20 12 KB swings...Read More

Yoga with Claire at 5:45 pm. $10 drop in ==========================================================================   Deadlift;: 5 x 65%, 75% and 5+ x 85% AMRAP 10: 10 Thrusters 100/70, FX: 75/55 10 K2E, Fx: Hanging Knee raisesRead More

Kipping/Butterfly Pull up technique Rx: 3 ME Sets of Pull Ups rest 1:00 between sets 3 Rounds for total time: 15 Box Jumps overs 24/20 15 HSPU 15 Power Snatches 115/80, Fx: 95.65 Rest 1:00 *feet can land on boxRead More

BCF & CFR7 Ladies! RSVP HERE for our Wine + WOD Event!  Tonight, join us for a fun, free WOD at6:30 pm! We will create a WOD that is accessible for all levels of experience so invite any female friends to join! ================================================ Bench Press 5 x 65%, 75% and 5+ x 85% When you see 5+,...Read More

BCF & CFR7 Ladies! RSVP HERE for our Wine + WOD Event!  Friday, April 8, join us for a fun, free WOD at6:30 pm! We will create a WOD that is accessible for all levels of experience so invite any female friends to join! ================================================ Back Squat 5 x 65%, 75% and 5+ x 85% When...Read More

BCF & CFR7 Ladies! RSVP HERE for our Wine + WOD Event!  Friday, April 8, join us for a fun, free WOD at6:30 pm! We will create a WOD that is accessible for all levels of experience so invite any female friends to join! ================================================ Double Under Skills and Practice If you have Double unders: Goat...Read More

Free CrossFit class tonight at 6:30 pm. No Crossfit Experience needed. Bring a friend and sign up HERE: ======================================================================== Free Boot Camp and Yoga tonight at 6:30 pm. Check it Out! Modified Tuesday Schedule: No 6:30pm or 7:30pm Wod Open gym at 8:00 pm ================================== 5/3/1 Schedule: Monday: Strict Press Thursday: Back Squat Friday: Bench...Read More

Mark your Calendars: Tuesday, April 5, Free Boot Camp and Yoga at 6:30 pm. Check it Out! Modified Tuesday Schedule: No 6:30pm or 7:30pm Wod Open gym at 8:00 pm ================================== 5/3/1 Schedule: Monday: Strict Press Thursday: Back Squat Friday: Bench Press Sunday: Deadlift ============================================= Strict Press 5 x 65%, 75% and 85% 5 rounds...Read More

No Yoga Tonight.  Coach Claire will be back Next Week.  Don’t give Coach Marcus a hard time! ============================ Mark your Calendars: Tuesday, April 5, Free Boot Camp and Yoga at 6:30 pm. Check it Out! ============================================= Hang Power Snatch: 5 x 3 (ME) AMRAP 10: 10 KBS 32/24, FX 24/16 10 Box Jumps 24/20Read More