Hey look! Another CrossFit Open! It’s that (new) time of year again! Time to gather in the box and cheer on the top BCF athletes as they sweat it out in the final workout for the Open Season! Even if you aren’t competing, grab your favorite beverage and snacks and come cheer on your BCF...Read More

We will be hosting a weightlifting seminar October 26, 12:15 – 3:00pm. This seminar will include instruction from Coach Brandon on both the Snatch and Clean and Jerk. The price for this seminar will be $45. All are welcomed (CFR7 members and non-members) For each lift, we will spend 30-40 minutes on drills and instruction...Read More

Strength: E3MOM 21Front SquatSet 1: 3 @ 70-75%Set 2: 3 @ 75-80%Set 3: 2 @ 80-85%Set 4: 2 @ 85-90% Set 5: 2 @ 90-95%Set 6: 1 @ 95%+Set 7: 1 @ 95%++ Conditioning: AMRAP 1015 Russian Kettlebell Swings (32/24) (Fx: 24/16)10 Burpee Box Jump Overs (24/20)2 Rope Climbs (Fx: 1 Rope Climb)Read More

Saturday, October 26th from 4-6pm! Both BCF and CFR7 will be invited to bond and have some fun at Bad Axe Throwing in Fairfax! It will be about $40 per person if we get 30+ people, PLEASE RSVP so we can get an idea! We can bring our own food and drinks but I wanted...Read More

Come join us for a fun FREE Boot Camp workout followed by a casual discussion about faith. People of all fitness levels (CrossFit experience is not required) and all faiths (including no faith) are welcome! Bring along a friend (or 2)! Plan to arrive around 3:15pm so we can get started on time. Visit Event...Read More

Strength: DeadliftE3MOM 15Set 1: 2 @ 85-90%Set 2: 2 @ 90-95%Set 3: 2 @ 90-95%Set 4: 2 @ 90-95%Set 5: 2 @ 90-95%+ Conditioning: For Time250/200m Ski Erg100 Double-Unders (Fx: 70 Double-Unders)800m RunRead More

REMINDERCLASS IS CANCELLED AT 3:30 PM. Strength: E3MOM 181 Hang Power Clean and Push Press + 2 Hang Power Clean and Push Jerk (Max Effort) Rx: Touch-and-go reps. No resetting/redipping after catching the clean. No regripping after bar leaves the shoulder on its way down for next rep. Conditioning: 4 Rounds5 Strict Chest-to-Bar Pull-ups (Fx:...Read More

Congratulations to Ashley and Will on their recent engagement! Strength: Back SquatE3MOM 15Set 1: 2 @ 85-90%Set 2: 2 @ 90-95%Set 3: 2 @ 90-95%Set 4: 2 @ 90-95%Set 5: 2 @ 90-95%+ Conditioning: AMRAP 1220 Dumbbell Box Step-ups (50/35) (Fx: 35/20) (24″/20″)15 Ring Dips (Fx: Hand Release Push-ups)Read More

CANCELLEDCore Blast with Shauna is cancelled this week. 6:30 PMFree Beginner CrossFit Class! Anyone interested in trying out a CrossFit class is welcome to come check out what BCF has to offer! Strength: E2MOM 16, Alternating Stations Rx+:1: 3 Strict Ring Muscle Ups + 5 Kipping Ring Muscle Ups2: 5-10 Strict 2-4″ Deficit Handstand Push...Read More

Overview of the Week WODsEventsMondaySnatch ComplexTuesdayMuscle-ups + HSPUCore Blast CANCELLEDFree Beginner CrossFit Class (6:30 pm)WednesdayBack SquatsThursdayClean & Jerk ComplexFridayDeadliftsSaturdayFront SquatsSundayCore StabilityYoga (10:00 am)Skills+Mobility (1:20 pm) Strength: E3MOM 152 Power Snatches + 1 Squat Snatch (Max Effort) Must be touch-and-go. No reset at the ground. Conditioning: AMRAP 152 – 4 – 6 – 8 – 10…Jumping...Read More