Free Beginner CrossFit Class at 12:00PM. Anyone interested in trying out a CrossFit class is welcome to come check out what BCF has to offer!! ================================================================ 7:00 AM Comp Class Canceled Strength: Back Squat2RM Conditioning: AMRAP 10:1-2-3-4-5-6 Etc.Ring Muscle Up (Fx: Pull ups + dips)Front Squat (155/105) (Fx: 115/80) (RX+185/125)20 Double UndersRX-: Bar Muscle UpsRead More

5:30 PM Boot Camp class Canceled ======================================================= If you missed it in the nutrition newsletter, Megan Crozier announced that the next 30 Day Reset Program will start on January 14th, 2019. This is a a 4-week guided program to help you reset, focus, and start to create a nutrition plan that works for you. You’ll build...Read More

7:30PM Canceled  8:30PM Canceled  Strength: Deadlift 2RM Conditioning: 3 Rounds10 Hang Power Cleans (135/95) (Fx: 115/80) (Rx+155/105)20 Front Rack Lunges (135/95) (Fx: 115/80) (Rx+155/105)30 Ft. Handstand Walk (Fx: 20 Shoulder taps)Read More

3:15 – 4:30PM Open Gym 4:30PM Holiday WOD At CFR7 we have Open Gym from 11am – 1pm and a WOD at 12pm – feel free to join! Strength: E2MOM 20 MinsSnatch + OHS (ME) Conditioning: AMRAP 93/2 Bar Muscle Ups, Fx: 3 Chest to bar Pull ups6 Overhead Squat (115/80) (Fx: 95/65)9 BurpeesRead More

Merry Christmas BCF! The box is closed for the day – enjoy time with your family, friends and loved ones during this holiday season! Matthew 1:21-23 She will give birth to a son, and you are to give him the name Jesus, because he will save his people from their sins.” All this took place to fulfill what...Read More

10:00AM Holiday WOD Only Overview of Week: Monday: Holiday WODTuesday: Gym Closed Merry Christmas Wednesday: Snatch/Over Head SquatThursday: Deadlift Friday: Rope Climbs Saturday: Back SquatsSunday: Max Hieght Box Jump Conditioning: “Santa’s lil’ Helper”In teams of 3, 1 always rowingAMRAP 3050 Rooftop Jump and Overs (24/20) 10 Power Snatches (135/95) (Fx: 115/80)50 Icicle Push Ups (Fx:...Read More

Yoga- Cancelled  Skills class- Cancelled  WOD: 10:00 AM Open gym: 10:00 – 11:15 AM WOD: 11:15 AM Strength: Back Squat 3@85% 3@90% 2×2@93% 1×2@95% Conditioning:  3 rounds for time: 400m Run 7 Bar Muscle ups (Fx: 7 C2B Pull-ups + 7 Ring Dips) 14 Thrusters (95/65)(Fx: 75/55) 21 PistolsRead More

There’s another issue with the one-size-fits-all strategy. The difficulty most pupils face when it comes to selecting the suitable faculty for higher education is they’re unable to receive all of the details they want and has to spend a great deal of time and effRead More

Free Beginner CrossFit Class at 12:00PM. Anyone interested in trying out a CrossFit class is welcome to come check out what BCF has to offer!! [divider scroll_text=”SCROLL_TEXT”] Today Schedule: 9:00AM WOD 10:00AM WOD 11:00AM WOD Strength/Skills: Kipping Handstand Push Up Development For time: Rx: 75 HSPU Fx: 50 Perform 200m run each time athletes comes...Read More

5:30PM Boot Camp Class is Canceled [divider scroll] If you missed it in Wednesday’s nutrition newsletter, Megan Crozier announced that the next 30 Day Reset Program will start on January 14th, 2019. This is a a 4-week guided program to help you reset, focus, and start to create a nutrition plan that works for you....Read More