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

Watch tonight at 7:45 pm on games.crossfit.com for Open WOD 16.2 ======================================= Muscle Up Clinic Saturday, March 5 at 0900: Lets work on skills and drills to get you over the rings.  All are welcomed,  $10 drop ins. ============================== Submit your 2016 Spring Hoodie order.  Ladies ensure that you place an (U) for Unisex or (F) for Female....Read More

Muscle Up Clinic Saturday, March 5 at 0900: Lets work on skills and drills to get you over the rings.  All are welcomed,  $10 drop ins. ============================== 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....Read More

Free CrossFit class tonight at 6:30 pm. No Crossfit Experience needed. Bring a friend and sign up HERE: ======================================================================== Muscle Up Clinic Saturday, March 5 at 0900: Lets work on skills and drills to get you over the rings.  All are welcomed,  $10 drop ins. ============================== Submit your 2016 Spring Hoodie order.  Ladies ensure that you place...Read More

ATHLETES REMEMBER TO SUBMIT YOUR 16.1 SCORES FOR VALIDATION!!! TODAY, RIGHT NOW WHILE I HAVE YOUR ATTENTION. Muscle Up Clinic Saturday, March 5 at 0900: Lets work on skills and drills to get you over the rings.  All are welcomed,  $10 drop ins. ============================== Submit your 2016 Spring Hoodie order.  Ladies ensure that you place an (U)...Read More

Sunday “Open” open gym time today from 10-11:30 am ================================================================= Yoga with Claire at 5:45 pm. $10 drop in ========================================================================== Weighted Pull ups: Find Heaviest Double then, perform 1 ME Strict Set AMRAP 15: Run 400m 15 Power Snatches 115/80, FX: 95/65Read More

CFR7 and BCF Ninja Saturday Funday at CrossFit Loudon/Northern VA Ninja Training. Click here for details. =============================================== 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. ========================================================================================== Clean & jerk 5×2 (A) AMRAP 10: 10...Read More

WELCOME TO 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. ======================================= Tomorrow CFR7 and BCF Ninja Saturday Funday at CrossFit Loudon/Northern VA Ninja Training. Click here for details. =============================================== Submit your 2016 Spring Hoodie order.  Ladies ensure that...Read More