Monday, October 8, 2018


Monday, October 8, 2018

Let’s start your day or finish it together. Free Classes are available Monday mornings and nights, register here Try US for Free

If you know anyone looking to jump start their fitness, we have an incredible offer right now for 15 days of fitness in our 7-Fit program for only $15!! Sign up on our website:


Saturday, October 13 at 4:30pm hosted at CFR7. Get excited BCF, CFR7 and CFSA members! We’re stoked to announce the 7th annual BCF vs. CFR7 vs. CFSA Throwdown! Come cheer on your top athletes in a fun, friendly competition!

We will have the following from each box:
3 women individual competitors
3 men individual competitors
2 teams (2 men, 2 women on each)

Let us know if you’re coming via our Facebook event! We would love to have a HUGE community turnout to support our top athletes in this fun and friendly competition!

We still need judges for the BCF/CFR7/CFSA Throwdown next weekend!! If you can help out, please follow the link below and add your name to the list.

Competition Roster


Overview of week:
Monday: Back Squats
Tuesday: Row conditioning
Wednesday: Snatches
Thursday: Strict gymnastics
Friday: Partner WOD
Saturday: Cleans
Sunday: Tempo Bench Press


Back Squat
5 x 5(ME: Increase loading each set)

3 Bear Complex 135/95, Fx: 95/65
5/3 Ring Muscle Ups, Fx: 5 C2B Pull Ups

Bear Complex: 1 Power Clean + 1 FS +1 Push Press + 1 Back Squat + 1 Push Press