Make sure you enter your CrossFit Open 15.2 scores before 8pm Monday night! Great job this week. ====================================================================== Fitness: Deadlifts, 5×5 (A) Performance: Deadlift, find a 5RM Fitness: 5 rounds for time: Row 200m 10 shoulder to overhead, 115/80* 10 burpees over bar Performance: 5 rounds for time: Row 200m 10 shoulder to overhead, 135/95*...Read More

Yoga is on and Jenn will be teaching it at 10am! If you still need to do 15.2, come in the evening and be ready to start the WOD at 6:30pm. Click here for a great yoga and CrossFit article. WOD schedule for Sunday – 11:15am,5:30pm. Please RESERVE classes! ================================================== Fitness: Thrusters, 7×2 (A) Fitness: Thrusters, find heavy...Read More

Technique/Skill: Chest-to-bar pullups   Metcon: CrossFit Open 15.2 Every 3 minutes for as long as possible complete: From 0:00-3:00 2 rounds of: 10 overhead squats (95 / 65 lb.) 10 chest-to-bar pull-ups From 3:00-6:00 2 rounds of: 12 overhead squats (95 / 65 lb.) 12 chest-to-bar pull-ups From 6:00-9:00 2 rounds of: 14 overhead squats (95 / 65 lb.)...Read More

Regular schedule on Friday. Lets get it! ============================================================= Power clean and split jerk technique work   Fitness: Power clean to front squat to split jerk, 10×1.2.1 (A) Weighted (back rack) lunges, 3×10 (A) Performance: Power clean to front squat to split jerk, find a heavy single (1.2.1) Weighted (back rack) lunges, 3×10 (A) *Complex is...Read More

Update: Due to light reservations, we’ll just be running at 5:30 & 6:30pm WOD this evening. Due to the impending snow storm, it is likely we are going to be canceling a handful of classes on Thursday. We WILL have a 5:30am, 6:30am, 10am (no heat – dress WARM), open gym from 11am-noon and a...Read More

Fitness: Push press, 7×2 (A) Performance: Push press, find a heavy double   Fitness & performance: 12 minute cap: Row 2000m *With the remainder of the 12 minutes, complete max rep clean & jerks Fx: 135/95 Rx: 155/105Read More

Fitness & performance: Pistol technique   Fitness & performance: “Mary” AMRAP 20: 5 handstand pushups 10 pistols 15 pull ups *Compare to 10/17/2014Read More

If you are signed up for the CrossFit Open and have completed 15.1/15.1(a) make sure you enter your scores before 8pm tonight (Monday), that way the scores count and can be validated by your coaches! Great job week 1, be excited for the next four weeks! ======================================================= Fitness: Back squat, 3×10 (A) Performance: Back squat,...Read More

Yoga with Jenna at 10am (dress WARM – with the cold weather it’ll be chilly in the box), free for all BCF and CFR7 members (bring a mat if you have one, or arrive early and grab one of the 15 we have available). Friends welcome to join for $10 cash. Click here for a great yoga and CrossFit...Read More

BCF/CFR7 – the Open is here!! 15.1 looks awesome, I’m stoked to get after it!! I just want to clarify a few things regarding the 2015 Open at BCF/CFR7. Members can do the WOD at either box (regardless of membership type). If you are visiting the other box, you don’t need to register (the systems...Read More