DODGEBALL WARMUP! (with a fitness twist!)   Strength: Kipping ring dip technique and/or 4x ME sets ring dips Metcon: 4 rounds for time: Row 300m 30 wallball shots, 20/14 10 ring rowsRead More

Strength: Power clean + 2 jerks, 6×1.2 (A) Metcon: “Man Test” AMRAP 10: Clean & jerk (BW/70%BW)Read More

Metcon: “Angie” For time: 100 pull-ups 100 pushups 100 sit-ups 100 air squatsRead More

Thanks everyone for the great Yelp review posts over the past 2 weeks (sorry – I forgot to do the drawing last week)! At the end of the 6:30am WOD, we’ll have a drawing to see who wins the free CFR7 t-shirts or socks: Bridgette, Tom S, Erika, Brie, Dale, Tracey, Erin B, Eric R,...Read More

Come test your fitness in a paintball battle between BCF & CFR7 athletes!! Hogback Mountain Paintball. Price $45 for everything ($15 for 500 more paintballs if you are trigger happy. Friends welcome to join! 9am – 12:30pm. You can just show up at 9am if you decide to go last minute. ================================================================== Black and Red Barbell...Read More

Tomorrow, Sunday April 12th, come test your fitness in a paintball battle between BCF & CFR7 athletes!! Hogback Mountain Paintball. Price $45 for everything ($15 for 500 more paintballs if you are trigger happy. Friends welcome to join! 9am – 12:30pm ================================================================== Fitness & performance: CrossFit Total: Back squat, find 1RM Press, find 1RM Deadlift, find...Read More

FYI – we will be doing the CF Total on Sat, so feel free to scale the CF Triathlon down (half the reps or just 1-2 rounds) if you want to focus on a big CF Total! ================================================================= Metcon: “CrossFit Triathalon” 3 rounds for time: Row 1000m 100 double unders Run 800m Note: we are doing...Read More

Strength: EMOTM 12: 2 power cleans *Choose a challenging weight   Metcon: 21-15-9: Hang power cleans, 115/80 Pull-ups 10 min cap – move fast! Finisher: Ab finisherRead More

Strength: Snatch, 10×1 (A)     Metcon: EMOTM 12: Power snatch to overhead squat, 80% of weight used in strength *With remainder of minute, complete as many over the bar burpees as possible. Score is total over the bar burpess.Read More

Strength: Front squat, 7×3 (A) Metcon: Tabata intervals of: Kettlebell swings, 24/16 Toes to bars KB Goblet squats, 24/16 Push-upsRead More