Wednesday, April 12, 2017


Wednesday, April 12, 2017

No Classes or Yoga Easter Sunday. All CFR7 members are welcome to train at BCF. Schedule


Saturday, April 15 for the 9 and 10 am WOD. Come out for a fun and challenging WOD to support the goal of finishing MS! The WOD will test your strength, balance, speed, and pacing. Many skills we work to refine during each WOD but that are ten times harder or impossible for someone diagnosed with MS. Victoria, is a crossfitter, weightlifter, runner, and obstacle course racer based in the DMV. She has 27 races and 2 weightlifting competitions planned for the 2017 year. She competes to prove that the body is able and to do while the body is able. Complete the WOD to the best of your ability. All donations are appreciated and will benefit the National MS Society, helping to find a cure to help end Multiple Sclerosis.



Rope climbing technique

Rx+: 8 legless rope climbs for time
Rx: 12 rope climbs for time
Fx: 8 rope climbs for time

*Wear tall socks

For Time:
15 Chest to Bar Pull Ups, Fx: 15 Pull Ups
25 Box Jump Overs 24/20
35 Kettlebell swings 32/24, Fx: 24/16
600 M Run
35 Kettlebell swings 32/24, Fx: 24/16
25 Box Jump Overs 24/2015
15 Chest to Bar Pull Ups, Fx: 15 Pull Ups