Friday, October 26, 2018


Friday, October 26, 2018

Thank you to everyone (43 responses) for your extremely valuable feedback on our 2018 member survey! We have reviewed the feedback – click here to review our insight into the most common questions/concerns and changes we are making to our box operations.
Your feedback helps us improve the box in our constant pursuit of excellence – we hope you are excited about the changes you will see over the next few weeks!

It’s time to get up and over the rings. This Saturday, October 27th, we’ll spend an hour working on skills, drills, progression and hopefully some first time muscle ups. More than a party trick, this movement bridges the gap in gymnastics and strength and increases the intensity of standard pull up workouts. Tell a friend and come on out. Free For members and $10 drop in fee for non members.


Cox Farm Cancelled do to weather conditions. Support all of our CFR7 and BCF athletes at the 2018 Fall Brawl at CrossFit Lorton!


Bench Press
5 x 10 (Across 65-75% of 1RM)

Superset with 8-10 Ring Rows

5 Sets:
5 Manmakers (across)
10-15 GHD Sit ups, Fx: V ups
*Rest as needed, Quality, not for time

*Manmaker: Push Up + Renegade Row L/R + Pop to Power Clean + Thruster