Tuesday, October 3, 2017

Free CrossFit Tonight at 6:30 pm. No CrossFit Experience needed. Bring a friend and sign up HERE:

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Congratulations to Coach Nicole and Sam (Femininely Badass AF) on their First Place finish in the RX female/female divison at SuperFit DC this weekend. Its been a long time come! Outstanding work ladies.

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No Yoga Sunday, October 8, 2017. CFR7 members can attend the BCF Yoga class at 10 am.

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20 min for 3 Sets:
10 Front Rack Barbell Lunges (In place from the floor)
10 Barbell Rows
10 Single Leg Glute Bridges (10 each side)
10-20 Hollow Rocks

Tabata (rotate stations every 4 minutes):
Double Unders
Goblet Squats (choose a challenging weight)
Atomic Sit-ups with a bumper plate
Box Jumps (go small or go tall)

No score – work fast and furious

Proverbs 3:5-6 Trust in the LORD with all your heart, and do not lean on your own understanding. In all your ways acknowledge him,  and he will make straight your paths.