Sunday “Open” open gym time today from 2-3:30 pm with Marcus ================================================================= Yoga with Claire at 5:45 pm. $10 drop in ========================================================================== Kipping Technique: *Pull Ups *Knees to elbow *Toes to Bar 5 Rounds for time: 400m MB Run w/20/14 FX:14/10 10 Clean and Jerks 135/95 *Cleans can be PowerRead More

Power clean 3×3 (A @ heaviest weight possible, not Touch and go) 3 rounds, 1 minute on each station: Games Std Box Jumps 24/20 Power clean 115/80 Plank holds (counts as 15 reps if full minute is completed) Wall Balls 20/14Read More

WEEK 3 OF THE CROSSFIT OPEN SEASON! Open WODS will be performed for the next 5 weeks 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...Read More

Ready to see what pain tomorrow brings?! Watch tonight at 7:45 pm on games.crossfit.com for Open WOD 16.3 ======================================= Submit your 2016 Spring Hoodie order.  Ladies ensure that you place an (U) for Unisex or (F) for Female. Order Deadline Saturday March 12. DO NOT SUBMIT ANY PAYMENT YET. ========================================================================================== Please remember to reserve for the larger classes...Read More

Submit your 2016 Spring Hoodie order.  Ladies ensure that you place an (U) for Unisex or (F) for Female. Order Deadline Saturday March 12. DO NOT SUBMIT ANY PAYMENT YET. ========================================================================================= Deadlift Box Jump Combo 5 Sets of: 3 Deadlifts @ 85% 6 Box Jumps 30/24, 24/20 Rest 2:00 EMOM 20: Odd: 15/12 Cal Row Even:...Read More

Free CrossFit class tonight at 6:30 pm. No Crossfit Experience needed. Bring a friend and sign up HERE: ======================================================================== Submit your 2016 Spring Hoodie order.  Ladies ensure that you place an (U) for Unisex or (F) for Female. Order Deadline Saturday March 12. DO NOT SUBMIT ANY PAYMENT YET. ========================================================================================== “Muscle Ups: RX: 30 muscle-ups for...Read More

ATHLETES REMEMBER TO SUBMIT YOUR 16.2 SCORES FOR VALIDATION!!!  ================================= Back Squat 5 x 3 (A @ 90%) AMRAP 12: 3,6,9,12, increase by 3 until time cap Power Snatches 95/65 FX: 75/55 Handstand push-upsRead More

Sunday “Open” open gym time today from 10-11:30 am ================================================================= Yoga with Claire at 5:45 pm. $10 drop in ========================================================================== Muscle Up Technique: RX: 1-2-3-4-5-6-7 for time FX: 1-2-3-4-5 *Rest as little as possible For time: 60 Cal Row 50 Burpee Box Jump overs 24/20 *feet CAN touch the top *Stagger Row heats for large...Read More

Muscle Up Clinic today at 0900: Lets work on skills and drills to get you over the rings.  All are welcomed,  $10 drop ins. ============================== Sunday “Open” open gym time tomorrow from 10-11:30 am ================================================================= 20 Minutes to find Heaviest UB 3 Position Snatch: Hi Hang(hip)+Low Hang (knee)+ Floor Conditioning: 15 min AMRAP: 30 Calorie Row 25 Push-ups...Read More

WEEK 2 OF THE CROSSFIT OPEN SEASON! Open WODS will be performed for the next 5 weeks at CFR7 on Fridays, and on Saturdays at BCF.  CFR7 Sunday “Open” open gym schedule. ======================================= Workout 16.2  Variations Rx’d (Rx’d Men, Masters Men 40-44, Masters Men 45-49, Masters Men 50-54, Rx’d Women, Masters Women 40-44, Masters Women 45-49, Masters...Read More