REMINDER – Tonight, Friday (4/17), the 6:30pm class is cancelled for the Wod+Wine Ladies Night event with Coach Sarah! Reserve a spot in the 4:30 & 5:30pm class to make sure you get your workout in! ================================================================================================================= Fitness: Deadlift, 3×10 (A) Performance: Deadlift, 3×10 (ME) Fitness: 9-15-21: Push press, 95/65 Box jumps, 24/20 Toes...Read More
REMINDER – This Friday (4/17), the 6:30pm class is cancelled for the Wod+Wine Ladies Night event with Coach Sarah! Reserve a spot in the 5:30pm class to make sure you get your workout in! ================================================================================================================= DODGEBALL WARMUP!!! (with a fitness twist!) Fitness: Kipping ring dip technique Performance: Ring dips, 4 sets of max reps...Read More
Fitness: Power clean + 2 jerks, 6×1.2 (A) Performance: Power clean + 2 jerks, find a heavy single of complex Fitness & performance: “Man Test” AMRAP 10: Clean & jerk (BW/70%BW) *Compare to 4/19/2014Read More
Fitness: Back squat, 6×3 (A) Performance: Back squat, 6×3 (A) – 86-88% of 1RM Fitness & Performance: 12 minute cap: Run 1 mile (800×2) *With the remainder of the 12 minutes, complete as many kettlebell swings as possible (Fx: 24/15; Rx: 32/24). Score is total kettlebell swings.Read More
Come test your fitness in a paintball battle between BCF & CFR7 athletes!! Hogback Mountain Paintball. Price $45 for everything ($15 for 500 more paintballs if you are trigger happy. Friends welcome to join! 9am – 12:30pm. We are meeting at BCF at 8am to carpool out (you can just show up if you decide last...Read More
Tomorrow, Sunday April 12th, come test your fitness in a paintball battle between BCF & CFR7 athletes!! Hogback Mountain Paintball. Price $45 for everything ($15 for 500 more paintballs if you are trigger happy. Friends welcome to join! 9am – 12:30pm ================================================================== Fitness & performance: CrossFit Total: Back squat, find 1RM Press, find 1RM Deadlift, find...Read More
FYI – we will be doing the CF Total on Sat, so feel free to scale the CF Triathlon down (half the reps or just 1-2 rounds) if you want to focus on a big CF Total! ================================================================= Fitness & performance: “CrossFit Triathalon” 3 rounds for time: Row 1000m 100 double unders Run 800m *Compare to...Read More
Fitness & Performance: EMOTM 12: 2 power cleans *Choose a challenging weight Fitness: 21-15-9: Hang power cleans, 95/65 Pull-ups Performance: 21-15-9: Hang power cleans, 115/80 Pull-ups 10 min cap – move fast! Finisher: Ab finisherRead More
Fitness: Snatch, 10×1 (A) Performance: Snatch, find a heavy single* *Pause three seconds above the knee. Fitness & performance: EMOTM 12: Power snatch to overhead squat, 80% of weight used in strength *With remainder of minute, complete as many over the bar burpees as possible. Score is total over the bar burpess.Read More
Complete the form below and then you will automatically be routed to our page with rates and the option to register for our Beginners Foundations course.
Complete the form below and then you will automatically be routed to our page with rates and the option to register for our Beginners Foundations course.
