Wednesday, February 24, 2016


Wednesday, February 24, 2016

Remember CFR7 and BCF Ninja Saturday Funday at CrossFit Loudon/Northern VA Ninja Training. Click here for details.


OPEN WOD 16.1 will be released Thursday Night at 7:30 pm. Watch on We will be doing all Open Wods on Fridays at CFR7 and on Saturdays at BCF.


Submit your 2016 Spring Hoodie order.  Ladies ensure that you place an (U) for Unisex or (F) for Female. Order Deadline Saturday March 12. DO NOT SUBMIT ANY PAYMENT YET.


GHD Hip Extension instruction

For Time, with a partner:
120 Cal Row
100 WBS 20/14
80 Cal Row
60 WBS 20/14
40 Cal Row
20 WBS 20/14

RX: 4×10 unbroken C2B pull-ups
FX: 4×10 unbroken pull-ups