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Call us Text us Drop in Pricing
Drop inTry Us For Free

WOD / Events

21
Jun

Monday, June 22, 2020

June 21, 2020
Wednesday, June 24th at 6:30PM
 
Join us for an information session with Little Lights rep Teddi Berschel ([email protected]) to learn more about this great organization we are partnering with to support our local community! You will have an opportunity to register as a volunteer and also commit to being a leader for the BCF/CFR7 community for this program if your heart desires! 
**PLEASE WEAR FACE MASKS FOR THIS MEETING**
 
What Teddi will cover: During the info session we will dive into the mission and vision of Little Lights, take a look at Little Lights programs and how they have been adapted in response to COVID-19, and finally finish up with talking about next steps for how volunteers can get plugged in. Opportunities for volunteering:
– After school tutoring (Reading Heroes and Math Heroes)
– Homework Club
– Back to School Fundraising
– Starting a fitness program
– Developing a nutrition education program
– Virtual tutoring through Zoom
– Summer Camp starting June 29th (physical education and art and crafts programs)
 
Summary of Little Lights: Little Lights provides holistic services to children and families living in poverty in Washington, D.C., primarily focusing on Potomac Gardens and Hopkins, two public housing communities on Capitol Hill, as well as on Benning Terrace public housing, east of the Anacostia River in Ward 7. Little Lights provides high quality and intensive after-school and summer programs with academics and enrichment, one-to-one mentoring, and arts-based programs. Little Lights also provides economic empowerment and family resource programs through the Family Center, on-the-job training, and the Clean Green Team, a landscaping micro-enterprise.
Weekly Overview and At Home Workout Times
MondayDeadlifts
At home workoutCore Blast – 6:00PM JOIN HERE
TuesdayPull-ups
WednesdayWallballs
At home workoutCore Blast – 6:00PM JOIN HERE
ThursdaySplit Jerks
FridaySnatch Deadlifts
SaturdayFront Squats
Sunday1000m Run

You can find all of the past workout recordings. HERE!!

Strength:

E3MOM 15
10 Deadlifts @60-65%

Conditioning:

10 – 9 – 8 – 7 – 6 – 5 – 4 – 3 – 2 – 1
Box Jumps (24/20) (Rx+: 30/24)
Push Jerks (115/80) (Fx: 95/65) (Rx+: 165/115)

20
Jun

Sunday, June 21, 2020

June 20, 2020

Strength: 

E2MOM 10
3 Squat Snatches (↑)

Not touch and go. These can be done as singles with a short rest between reps.

Conditioning: 

AMRAP 9
5 Thrusters (95/65) (Fx: 75/55) (Rx+: 135/95)
10 Burpees
50 Double Unders (Fx: 35 DUs)

19
Jun

Saturday, June 20, 2020

June 19, 2020

Conditioning: 

2 Rounds
AMRAP 4
5 Right Arm Dumbbell Deadlifts (50/35) (Fx: 35/20)
5 Right Arm Dumbbell Hang Snatches (50/35) (Fx: 35/20)
5 Left Arm Dumbbell Deadlifts (50/35) (Fx: 35/20)
5 Left Arm Dumbbell Hang Snatches (50/35) (Fx: 35/20)
10 Jump Switch Lunges
– Rest 2:00 –
AMRAP 4
10 Reverse Lunge Wall Balls (20/14)
15 Sit Ups
– Rest 2:00 –
AMRAP 4
DB Box Step Ups (50/35) (Fx: 35/20)
– Rest 2:00 –

18
Jun

Friday, June 19, 2020

June 18, 2020

Congratulation to our very own Teddy Whitlock and His Wife! We introduce you to Laila Rowan Whitlock.  Born 06/16/20 at 1847.  8.73lbs and 20 inches. 

Strength:

E3MOM 15
8 Push Press (↑)

Conditioning:

EMOM 15
1: 25 Goblet Squats (32/24) (Fx: 24/16)
2: 200m Run
3: AMRAP Toes To Bar 
4: Rest
5: Rest

17
Jun

Thursday, June 18, 2020

June 17, 2020
We have listened and we have learned so much over the last few weeks. Our recent Town Hall meeting united our community to not run from challenge, but to face it head on! Over the last 5.5 years we have faced many challenges as a small business, but 2020 has by far been the most challenging time for the business, our managers/coaches and all the members in our great community. It has been beyond tough to watch our business be destroyed and ripped apart, through no fault/action of our gym. But fortunately we are all CrossFitters. As such, we are physically and emotionally strong…and we can get through anything.
 
CrossFit has been ingrained in many of our lives and we have loved it. Our gym has created an environment where people of all colors, sizes, genders, ages, shapes, and backgrounds come together and get in the trenches and battle through challenging and fun workouts. This environment has created strong bonds between us that are built to withstand challenges. We love CrossFit and the community of awesome friends we are surrounded by in our gym and at other CrossFit gyms around the world. The words of one man do not change anything about who we are and what we do and how we operate within the 4 walls of our gym.
 
We have always been a community of support towards each other and inclusion towards anyone who stepped through our doors. We have never deviated away from this. Our gym, our coaches and our members have always embraced these values and created the most positive and inclusive environment to get fit…and have a whole lot of fun doing it while building friendships with some amazing people! #CFR7friendshipmachine #CFR7lovemachine
 
We believe in forgiveness and the ability of people and organizations to change. Former CrossFit CEO, Greg Glassman made some truly awful statements in the last week that we can not excuse. That is why we demanded that CrossFit HQ make a leadership change. They made that change with the appointment of Dave Castro as the CEO of CrossFit and at this time, we are continuing forward with our CrossFit affiliation. We do this with the hope and belief that CrossFit HQ will continue to make positive changes to their organization to promote inclusion and diversity. We are also making this decision because we feel that we should retain our voice and influence within the CrossFit community. This is the best way for us to use the strength of our community to push for change within HQ, the individual CrossFit affiliates, and the world outside of CrossFit.
 
We have already reached out to CrossFit HQ to share details of our new partnership with Little Lights (see details in previous post). Imagine if we can share this program with a network of 12,000 other gyms and they build a similar program in their city? That is how we can change and impact this world!
 
Our heart has always been one of service towards you and towards people in need in our community (and even around the world with some of our past programs). We have always offered opportunities for our members to serve people in need in our local community. We are excited to launch our new partnership with Little Lights to build relationships that will create many more opportunities for you to get involved through volunteering to serve those in need. Action is what makes change. Getting involved in the lives of our underprivileged youth makes change. We certainly cannot solve all of the huge social and racial injustice issues facing us but we can start actively taking steps in the right direction. Small steps lead to bigger steps and bigger steps and these steps forward will start to make a difference.
 
If we know one thing, CrossFitters love a challenge and CrossFitters love to work hard to improve their lives…and the lives of those around them. Let’s not talk about the change, let’s be the change. Let us unite together and make a positive impact on our neighborhood and our world!  💪💪🏼💪🏾
 
John 13:34

Core Strength: 

EMOM 12
1: 0:45 Reverse Plank
2: 0:45 Low Ring Plank (Fx: High Plank)
3: 5 Each Side Bear Crawl Bird Dog (Fx: Bird Dog)
4: 5 Each Side Weighted Deadbugs (Fx: Deadbugs)

Conditioning: 

5 Rounds
15 Pull Ups (Fx: 10 Pull Ups)
5 Power Clean and Jerks (155/105) (Fx: 115/80) (Rx+: 185/125)

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