Call us: 571-318-9427
Call us Text us Drop in Pricing
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Call us: 571-318-9427
Call us Text us Drop in Pricing
Drop inTry Us For Free

WOD / Events

20
Jul

Thursday, July 21, 2016

July 20, 2016
Saturday, July 23 at 0900: Kipping and Butterfly Pull up Technique Clinic.  All are welcome,  $10 for non CFR7 and BCF members.
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2016 CrossFit Games Guide

Online

Teenage and Masters Competition
WatchESPN and YouTube
Tuesday, July 19 – 9 a.m. – 6 p.m. PT
Wednesday, July 20 – 9 a.m. – 5:45 p.m. PT
Thursday, July 21 – 9 a.m. – 4:50 p.m. PT

Team Competition
WatchESPN and YouTube
Friday, July 22 – 8 a.m. – 9 p.m. PT
Saturday, July 23 – 9 a.m. – 9 p.m. PT
Sunday, July 24 – 8:30 a.m. – 6:40 p.m. PT

Individual Competition
WatchESPN (U.S.A.) or YouTube (International)
Friday, July 22 – 8 a.m. – 9 p.m. PT
Saturday, July 23 – 9 a.m. – 9 p.m. PT
Sunday, July 24 – 8:30 a.m. – 6:40 p.m. PT

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Strict Press
5 x 5 (ME)
*failure is okay
6 Rounds for Time:
15 KBS 32/24 Fx: 24/16
10 T2B
Finisher:
4 x 100 Meter Sled Drag
*50 Fwd/50 bkwd
2:00 Rest
Sprint or Grind?
19
Jul

Wednesday, July 20, 2016

July 19, 2016
Saturday, July 23 at 0900: Kipping and Butterfly Pull up Technique Clinic.  All are welcome,  $10 for non CFR7 and BCF members.
=======================================
2016 CrossFit Games Guide

Online

Teenage and Masters Competition
WatchESPN and YouTube
Tuesday, July 19 – 9 a.m. – 6 p.m. PT
Wednesday, July 20 – 9 a.m. – 5:45 p.m. PT
Thursday, July 21 – 9 a.m. – 4:50 p.m. PT

Team Competition
WatchESPN and YouTube
Friday, July 22 – 8 a.m. – 9 p.m. PT
Saturday, July 23 – 9 a.m. – 9 p.m. PT
Sunday, July 24 – 8:30 a.m. – 6:40 p.m. PT

Individual Competition
WatchESPN (U.S.A.) or YouTube (International)
Friday, July 22 – 8 a.m. – 9 p.m. PT
Saturday, July 23 – 9 a.m. – 9 p.m. PT
Sunday, July 24 – 8:30 a.m. – 6:40 p.m. PT

=====================================================

Handstand Walk Technique:
*HS Hold wall/partner
*Kiss the Wall to HS Hold
*HS Shoulder Taps (Same side)
HS Walk to Kiss the Wall
*Spotted Walks

Rx: 150ft. for time. Fx: 75ft”

AMRAP 20:

400 M Run
25 SDHP 95/65 Fx: 75/55
400 M Run
25 Thrusters 95/65 Fx: 75/55

18
Jul

Tuesday, July 19, 2016

July 18, 2016

Free CrossFit class tonight at 6:30 pm. No CrossFit Experience needed. Bring a friend and sign up HERE:

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5 x 2 Clean & Jerk
*Working Sets start at 70%
* Not touch and Go, Athletes must Split Jerk

EOMOM 10:
Min 1: 3-5 Stict Muscle Ups Fx: 5 Strict C2B/5 Strict Ring Dips
Min 2: 6 OHS @ 75% (From the floor)

 

 

17
Jul

Monday, July 18, 2016

July 17, 2016

Strength Schedule:
Tuesday: Clean & Jerk
Wednesday: HS Walk Technique
Thursday: Strict Press
Friday: Snatch & Front Squats
Sunday: Deadlift

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3 Super sets
12 Front Rack Step ups 95/65, 24/20
10-15 GHD Hip extensions or Barbell Good Mornings

10 Rounds For time:
200m Run
3 Deadlifts 315/210 Fx:225/150
10 Bar facing Burpees (regular burpees at BCF)
25:00 Cap

 

 

17
Jul

Sunday, July 17, 2016

July 17, 2016

Yoga with Claire at 5:45 pm. Free for CFR7 members and $10 drop in.

Great read. CrossFit and Yoga need one another: http://zusayoga.com/yogaandcrossfit/

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Bench Press
4 x 7 AHAP
*failure is okay

4 Rounds:
25 Cal Row
25 WBS 20/14
Rest :90

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