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

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