WOD / Events

Virtual Workouts!!!

CrossFit with Brandon – 1:00PM JOIN HERE
Core Blast with Shauna– 6:45PM JOIN HERE

AT HOME WORKOUT

Strength:
E2MOM 16
1: 8 Each Leg Bulgarian Split Squats (Weighted if Possible)
2: 10 Each Leg Calf Raises

Conditioning:
Death by 30ft Sprint 

AT HOME WORKOUT

Strength:
3 rounds
100Ft Single arm Over Head Carry (100ft Left/100ft Right)

Use any object that you can keep overhead for all 100 Feet.
Rest 2 mins between rounds.

Conditioning: 
10 – 9 – 8 – 7 – 6 – 5 – 4 – 3 – 2 – 1 – 2 – 3 – 4 – 5 – 6 – 7 – 8 – 9 – 10
Handstand Push Ups (Fx: Pike Push-Ups)
Pull-ups

If you do not have a pull up bar: Lay on the floor under a sturdy table. Reach up and grab the edge of the table with both hands. Hands should be about shoulder width apart. Keep your body in a rigid plank and pull/row your chest up to the edge of the table where your hands are located. Be safe, be creative, and use common sense.

Welcome to the future!! Tomorrow morning (Sunday 3/22) we will be hosting our first virtual class at CFR7. Yoga with Kristen will be at 10:00AM. We will be using the meeting app Zoom to make this happen. To join the class you will need to download the Zoom app to your phone or computer and then follow this link: https://zoom.us/j/323840182?pwd=UDQvZThqTjVxRzM4b3ZGYTJkQ01KUT09.

This is our first attempt at getting virtual classes going during the shutdown so PLEASE be patient. We apologize in advance for the technical difficulties that we are bound to encounter.

AT HOME WORKOUT

Skill:
EMOM 10
1: 10 Burpees
2: 25ft Handstand Walk (Fx: 25ft Bear Crawl)

Conditioing:
4 Rounds
400m Run
40 Sit Ups
400m Row or 50ft. of broad jumps

If you do not have a 400m run route, run for 1:00 and then turn around and run back to where you started.

AT HOME WORKOUT

Strength:
5 Sets
10 Good mornings (weighted if possible)
10 Inch Worms
10 Single Leg RDL (Hold Weight If Possible)

Conditioning:
E2MOM 12
1.) 50 Line Hops or 75 Double Unders
2.) Max Effort Alternating Dumbbell Hang Squat Clean and Thrusters

If no DB sub any weight object hang squat clean thrusters

AT HOME WORKOUT:

Strength:
5 Rounds
0:30 – 1:00 Handstand Hold (Fx: Pike Hold)
20 Kettlebell Pull Throughs
20 Cossack Squats (weighted if possible)

If you do not have a kettlebell, any weighted object can be used.

Conditioning:
For Time
800m Run
20 Hollow Rocks
40 Hand Release Push Ups
20 Hollow Rocks
800m Run

If you do not have an 800m run route run 2:00 out, 2:00 back.

CFR7 IS CLOSED UNTIL FURTHER NOTICE

AT HOME WORKOUT:

4 Rounds
:30 Glute Bridge Hold
:30 Wall Sit
:30 Reverse Plank
:30 Plank

Rest as needed to complete. Scale duration of holds as needed to complete with quality.


AMRAP 12
12 V – Ups or Tuck Ups
12 Burpees

SCHEDULE UPDATE: CFR7 IS CLOSED UNTIL FURTHER NOTICE

At Home Workout:

5 Rounds
400m Run or Run 1:00 Out/1:00 Back
20 Steps Bear Crawl
20 Steps Reverse Bear Crawl
10 Dive Bomber Push Ups

If you have a 400m route use that for the run or run for 1:00 and then turn around and run back to where you started.

CFR7,

We have tried our best to honor our commitment to staying open to provide you the best place in the DMV for fitness and fun. Unfortunately, the time has come when we need to “officially” close the gym until further guidance from the government. Effective immediately, BCF & CFR7 will be closed until further notice.

We will continue to post a “home” WOD on our Facebook group page so you can keep working out virtually with your gym buddies! Be sure to post your scores!! Stay connected to our FB group page as we continue to come up with creative ways for you to stay fit virtually!

Strength:

E2MOM 12
3 Power Cleans (ME)

Conditioning: 

4 Rounds
10 Deadlifts 225/155 (Fx: 185/125)
30 Alternating Reverse Lunge Wall Balls (20/14)

At Home Workout:
4 Rounds
30 Air Squats
:30 Second Plank Hold
15 Jumping Air Squats
30 Mountain Climbers

COVID-19 update:

Our goal is to stay open so our members can continue to have a healthy outlet in your daily lives. We strongly believe that fitness, nutrition and sleep can help keep a strong immune system for our members, which is critical in a time like this. We are a healthy and fit community and we believe that providing the option to stay open is the right decision for the majority of our members. Lastly, we will continue to follow government guidelines, policies and procedures.

Members, we ask that you do your part. If you feel sick at all, or have any reason to believe that you have been exposed to someone infected or been in an environment (eg, your office) that has potentially been exposed to the COVID-19 virus, DO NOT COME TO THE GYM. Further, if you find out that you may have had exposure (even indirect) and subsequently attended the gym, please notify management immediately. We will respect your privacy, but it’s imperative that we keep close tabs on the situation for the health and wellness of our members.

We understand that some members prefer not to be in a public space at this time and we respect your decision. If you would like to freeze your membership contract for one month, with no payment required, please email [email protected] to request your membership freeze. If you would like to wait a week or 2 until you make that decision, that is also fine. You may institute a membership freeze at any time until COVID-19 issues are resolved. Lastly, you can elect to keep your membership active even if you don’t plan to attend the gym.We ask that everyone respect our decision and we will respect yours.

Effective immediately, we will be making the following changes to our operations:

• We will decreasing class sizes to 17 people per WOD.
• Staff will be sanitizing all equipment daily with a cleaning solution.
• We have requested to have our janitorial staff perform a daily deep cleaning on our space; they are analyzing whether they have the capacity to provide these additional services.
• We will not share barbells or other equipment during the WOD
• We will not be doing partner WODs and won’t be using AAB and ski ergs in a group class setting (Monday WOD is changing)
• Our WOD post will include a daily “home WOD” for our members who don’t feel comfortable coming to the gym

At the gym, we continue to request:

• Wash hands before and after you workout
• Do not touch your face while in the gym
• Use hand sanitizer
• Wipe equipment down before and after using it
• Elbow bump versus high five or shaking hands

For those of you concerned about your favorite coaches and their well being, BCF/CFR7 will continue to pay the management staff regardless of operational status. We will respond to all membership freeze inquiries as soon as possible, but it may take longer than the typical 24 hour response time but rest assured we will start your membership hold on the date requested.

Conditioning: 

E3MOM 45
1: AMRAP
10 Jump Switch Lunges
10 Hand Release Push Ups
2: Rest
3: AMRAP
15 Sit Ups
10 Alternating Dumbbell Hang Snatches (50/35) (Fx: 35/20) (Rx+: 70/50)
4: Rest
5: AMRAP
Burpee Box Jump Overs(24/20)