Strength
AMRAP 10
Handstand Push-ups
Rx+: add 4″/2″ deficit
Fx: Kipping HSPU technique
Scaled: Pressing Strength Development
Conditioning
AMRAP 11
250/200m Row (Fx: 200/150)
15 Hang Power Cleans (135/95) (Fx: 95/65) (Rx+: 165/115)
Strength
E2MOM 12
4 Tempo Front Squats (33×1) (↑)
Conditioning
3 Rounds
Work :30/Transition :15
1: 12/8 Calorie Bike (Fx: 9/6) (Rx+: 15/10)
2: AMRAP Chest to Bar Pull Ups (Fx: Pull Ups)
3: AMRAP Toes to Bar
4: Rest
5: Rest
Strength
3 Rounds
:30 Overhead Dumbbell Hold
Max Unbroken Dumbbell Strict Press
:15 Hold at Top of Supinated Grip Pull Up
Max Unbroken Supinated Grip Pull Up
Time Cap 12:00
Conditioning
4 Rounds
8 Push Jerks (135/95) (Fx: 95/65) (Rx+: 165/115)
8 Burpees
8 Each Arm Kettlebell Front Rack Lunges (24/16) (Fx: 16/12) (Rx+: 32/24)
8 Burpees
Member Spotlight: Adam K
Before CrossFit (CF), I spent most of my free time running. I had finished several 50-100+ mile trail races, and I figured I was in fairly good shape. After meeting Daniela, we would occasionally work out together, and she would always smoke me. I did not realize it at the time, but that was my first real experience with a CF style Metcon. It was hard on my ego, but it was a humbling realization that I was not as fit as I thought I was. I did a free CF workout with her once, and I remember feeling like I was going to pass out just from doing burpees over a dumbbell in a workout that was less than 20 minutes long. I was sore for at least a week. At that point, I was easily running 30 miles on a Saturday morning, with no soreness by Sunday morning. It was mind boggling to me how I was able to survive running 100+ miles through mountains with over 40k feet of elevation change, but I could not hang on to a 20-minute basic workout in a gym with a fan blowing directly at me.
It took me a while to pull the trigger and sign up for foundations, and I wanted to visit as many locations as possible to get an idea of what I was paying for. I settled on CF Route 7 because I felt like I was getting my money’s worth. The facility and the coaches were noticeably different from the other locations I visited. I remember thinking that after foundations, I would be able to move well enough to post a good score on the board. Instead, when I finished foundations, I could still barely mentally process things like alternating dumbbell clean and jerk without slowly saying each word out loud.
I have gained and learned so much from being a member at CFR7. My back squat has more than doubled. I’ve had lots of PRs on my other lifts, and I have been able to string together toes-to-bar, bar muscle ups, and double-unders (I didn’t even know what those were when I joined CF). Burpees no longer feel like a near death experience, usually. I save a lot of time because the workouts are efficient, and I don’t ever have to structure a training plan. What I love most about CF is that there is always more. No matter how much I improve, there is always something new to learn or work on. There are so many athletes in the gym who are much better than me, and I have grown to enjoy the push that gives me. That seems like a good way to bring it all back to where it started for me – Daniela smoking me in workouts (and now lots of other athletes too). Not much has changed on that front, but that makes it so much easier to keep showing up. Ultimately, my success is a measure between where I was when I started CF and where I am today, but when I don’t really feel like getting a workout in, it’s the community that moves me to show up. I am grateful that I get to be a part of such an inspiring community.
Strength
E2MOM 18
Snatch Pull + Squat Snatch (↑)
Conditioning
5 Rounds
Work 1:00/Rest 1:00
AMRAP
10 Overhead Squats (95/65) (Fx: 75/55) (Rx+: 135/95)
50 Double Unders
Conditioning
5 Rounds with a Partner
600m Run
6 Rope Climbs (Fx: 3 Rope Climbs)
12 Devil’s Press (50/35) (Fx: 35/20)
Partners will do the run together but alternate as desired on the other movements.
Strength
E2MOM 16
2 Touch and Go Power Cleans (↑)
Conditioning
12 Min AMRAP:
36 ABMAT sit-ups
24 Russian Kettlebell Swings (32/24) (Fx: 24/16)
12 Hand Release Burpees
BCF/CFR7 Nationals vs. Padres baseball game July 17th!!!
Tuesday is the final day to reserve your tickets by sending $26 to [email protected] via Venmo or PayPal (be sure to choose sending money to a friend so no fees!) or giving cash to Anastasia.
Weekly overview
| Monday | Back Rack Lunges | Modified Class Schedule: 9:00am & 10:00am |
| Tuesday | Power Cleans | Final day to sign up for BCF Nationals Baseball Game |
| Wednesday | Partner WOD | |
| Thursday | Squat Snatch | |
| Friday | Body Building | |
| Saturday | Front Squats | Free 7-Fit Class – 10am |
| Sunday | Gymnastics |
Strength:
E3MOM 15
8 Back Rack Lunges 45 – 55% of 1RM Back Squat
Conditioning:
E2MOM 20
1: AMRAP Calorie Ski
2: Rest
3 – 4: AMRAP
10 Dumbbell Hang Snatches (50/35) (Fx: 35/20) (Rx+: 70/50)
10 Box Jumps (24/20)
5: Rest
Join the CFR7 and BCF crews to watch the Nationals take on the Padres on July 17! If you want to join the group, make sure to reserve your spot by July 6. You can find more details here.
Chief Petty Officer Nate Hardy was killed Sunday February 4th during combat operations in Iraq.
Nate Hardy was born December 28th, 1978 in Cape Cod. He grew up in Washington and Pennsylvania and his family settled in New Hampshire in 1988. It was in high school where Nate, a star soccer and lacrosse player, made the decision to join the Navy and become a SEAL immediately after graduation.
Nate joined the Navy in 1997, following in the footsteps of his two grandfathers, both Navy veterans. After graduating from BUD/s in May of 1998 with class 221, he was subsequently assigned to SEAL Team 8 out of Virginia Beach where he served from 1998 until attending DEVGRUs Green Team selection course in 2007.
During Nate’s first deployment with DEVGRU, as an assaulter during a typical nighttime direct action raid in Iraq against an Al-Qaeda cell, Nate was the second man on the stack to enter the enemy-held building. Upon breaching, Nate and the lead man, Mike Koch, were engaged by enemy small arms fire. Mike and Nate were immediately hit. Mortally wounded, Nate engaged and killed the enemy fighters while dragging his wounded teammate to safety. In his final moments in this world, Nate held on to life long enough to pull Koch to safety. He died that night of February 4th, 2008 with his brother-in-arms Chief Petty Officer Michael E. Koch at his side. As they fought and died side-by-side, Mike and Nate are buried side-by-side to each other at Arlington National Cemetery.
Nate is survived by his wife, Mindi, and his infant son Parker.
“Nate”
20 min AMRAP
2 Ring Muscle Ups
4 Handstand Push-ups
8 Kettlebell Swings (32/24)
Scale as needed
Post-WOD Strength/Skill
Every 1:30 for 6 Rounds
6 Power Step Box Jumps (↑)
Join the CFR7 and BCF crews to watch the Nationals take on the Padres on July 17! If you want to join the group, make sure to reserve your spot by July 6. You can find more details here.
Strength
E3MOM 18
3 Squat Clean and Split Jerks (↑)
Conditioning
4 Rounds
10 Each Arm Dumbbell Overhead Lunge (50/35) (Fx: 35/20) (Rx+: 70/50)
20 Toes to Bar (Fx: 15)