Sunday, November 5, 2017


Sunday, November 5, 2017

Yoga with Chuck at 11:15 am. Free for CFR7 members and $10 drop in.

Great reads. CrossFit and Yoga need one another:

Thursday, November 9th at 5:30 pm, Runnng Clinic. Running is one of the most challenging things a person can do. Whether for short distance at high speeds or long distances at a moderate or slower pace. It is definitely difficult if you don’t have the technique. Join us with Philip from Potomac River Running Vienna for a running clinic to better prepare you for the Workout of the day.


16:00 to establish a Heavy set of 3
perform 2 Dropsets of 3 at 90% of triple

*22:00 Cap

5 Rounds:
5 Bar Facing Burpees (over the bar at BCF)
10 Power Snatches 115/80 Fx: 95/65
15 Air Squats