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

20 Minutes to Find Heaviest 3 Front Squats + 1 split Jerk For Time: 15 OHS 155/105 FX:95/65 15 Burpees 20 Front Squats 155/105, FX: 95/65 20 Burpees 25 Back Squats 155/105, Fx: 95/65 25 BurpeesRead More

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