Mark your Calendars: Tuesday, April 5, Free Boot Camp and Yoga at 6:30 pm. Check it Out! ============================================= Bench Press 18 Minutes to Find a Heavy 5 For Time: 800m Run 30 C2B Pull Ups FX: Pull ups 30 Pistols FX: Candle sticks/lunges 800m RunRead More
Mark your Calendars: Tuesday, April 5, Free Boot Camp and Yoga at 6:30 pm. Check it Out! ============================================= EMOM 10: Even: 40 Double Unders Odd: 5/3 HSPU FX 8/5 HR Push ups Partner wod: 5 Rounds for time: 10 Alt. Bear Complex 155/106, FX:115/80 20 Alt Burpees * no clusters CAP 20 Psalm 46:1-3 God...Read More
Mark your Calendars: Tuesday, April 5, Free Boot Camp and Yoga at 6:30 pm. Check it Out! ====================================================================== Now that the Open is all over it is time to improve our strength. Consistency with Core lifts and movements make our overall performance better. We will be moving into the 5/3/1 training cycle. We will be...Read More
4 Super Sets of: 6-8 Weighted PullUp FX: BW 6-8 Weighted Ring Dips, FX BW Rest at least :90 between sets 3 Sets: 12 Alt. Barbell step ups 20″ 95/65 fx: 75/55 Parallete or Hanging L-sit hold (ME) Finisher: Coaches ChoiceRead More
Free CrossFit class tonight at 6:30 pm. No Crossfit Experience needed. Bring a friend and sign up HERE: ======================================================================== Rope Climb Technique: Bring your long socks or buy a pair for $10 at the desk. then Movement prep and warm up for WOD AMRAP 20: 30 Deadlifts 135/95 FX:95/65 30 Box Jumps 30/24 FX: 24/20...Read More
ATHLETES REMEMBER TO SUBMIT YOUR 16.5 SCORES FOR VALIDATION!!! ====================================================================== Please wish Coach Sarah success and farewell. Today will be her last day with us. We wish you the best on your journey. ================================= “Olympic Total” 1 RM *Snatch *Clean and JerkRead More
NO YOGA this EASTER SUNDAY WOD at 1:00 Pm Open Gym 2-3:30 Pm ======================================================================== 1 Mile Run RPE of 7-8 Athletes should focus on breathing and pace Partner Wod (one partner working at a time): 24 Min Cap 50 Calorie Row 50 Box Jump Overs, 24/20 50 Deadlifts, 185/125 50 Wall Balls, 20/14 50 Ring...Read More
NO YOGA this EASTER SUNDAY WOD at 1:00 Pm Open Gym 2-3:30 Pm ======================================================================== Saturday Night Lights is Tomorrow! https://www.facebook.com/events/941105415944810/ =============================================================================== WEEK 5 OF THE CROSSFIT OPEN SEASON! Open WODS will be performed at CFR7 on Fridays, and on Saturdays at BCF. Sunday “Open” open gym time is from 2-3:30 pm with Coach Marcus CFR7 Sunday “Open” open gym schedule....Read More
NO YOGA this EASTER SUNDAY ======================================================================== Mark your Calendars for Saturday Night Lights. https://www.facebook.com/events/941105415944810/ =============================================================================== Please remember to reserve for the larger classes (1730 and 1830). Starting this week, if class is full you will need to attend a different WOD. All Week day classes are a 17 athlete Cap. Don’t forget to download the Zen Planner...Read More
