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
Free CrossFit class tonight at 6:30 pm. No Crossfit Experience needed. Bring a friend and sign up HERE: ======================================================================== 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...Read More
ATHLETES REMEMBER TO SUBMIT YOUR 16.4 SCORES FOR VALIDATION!!! ====================================================================== Please wish Coach Sarah success and farewell. Next Monday, March 28 will be her last day with us. We wish you the best on your journey. ================================= Please remember to reserve for the larger classes (1730 and 1830). Starting this week, if class is full...Read More
Sunday “Open” open gym time is from 2-3:30 pm with Coach Marcus CFR7 Sunday “Open” open gym schedule. ======================================= Yoga with Claire at 5:45 pm. $10 drop in ========================================================================== Please remember to reserve for the larger classes (1730 and 1830). It is coaches discretion to add people or ask the athlete to attend a later class. All...Read More
Sunday “Open” open gym time is from 2-3:30 pm with Coach Marcus CFR7 Sunday “Open” open gym schedule. ======================================= Please remember to reserve for the larger classes (1730 and 1830). It is coaches discretion to add people or ask the athlete to attend a later class. All Week day classes are a 17 athlete Cap. To help...Read More
WEEK 4 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. ======================================= Please remember to reserve for the larger classes (1730 and 1830). It is coaches discretion to add people...Read More
Watch the release of the CrossFit Open WOD 16.4 tonight at 7:45pm on games.crossfit.com. Then go do it! Open WODS will be performed at CFR7 on Fridays, and on Saturdays at BCF. CFR7 Sunday “Open” open gym schedule. =============================================================================================== Turkish Get ups: 3 x 10 Alternating 10 Rounds: 3 Muscle ups, FX:C2B 10 Kettlebell Swings 32/24...Read More
Power Snatch 20 minutes to find Heavy double (TNG not required) For time: Cash in: Row 50 calories* Then complete 3 Rounds for time: 15 Thrusters 95/65 15 box jumps 24/20 Cash-out: Run 800m Read More
Free CrossFit class tonight at 6:30 pm. No Crossfit Experience needed. Bring a friend and sign up HERE: ======================================================================== Tempo Deadlifts: 3 x 5 (A @ 65-70%) 0 count Concentric -0 count Paused at top/bottom–3 count eccentric (on the way down) AMRAP 12: 15 Hang power cleans 115/80 FX: 95/65 15 HSPU FX: HR Push...Read More
