Tuesday, September 22, 2015


Tuesday, September 22, 2015

How could we forget to welcome a new bundle of fitness to our family. Say hello to Katelyn Clara Lee, Congratulations Adam and Stacey!!!

Come out this Saturday and show some love for all the athletes of CFR7 and BCF this weekend at Team SuperFit DC at Trident CrossFit.  It’s an all day team competition. If you’ve never seen a competitive fitness event in person then get down there. $10 at the door.  For more info click here.


10 minute EMOM of:
Even: 1 Squat Clean + 9 Front (Rx 135/95) (Fx 115/80)
Odd: 15-20 Toes 2 bar

5 minutes Rest.

AMRAP10 of:
1 Hang Clean (Rx 115/85)(fx 95/65)
1 Burpee
1Thruster (115/85)(95/65)
2 Hang Cleans (Rx 115/85)(fx 95/65)
2 Burpees
2 Thruster (115/85)(95/65).
3 Hang Cleans (Rx 115/85)(fx 95/65)
3 Burpees
3 Thrusters (115/85)(95/65)
Continue climbing until AMRAP ends