Yoga with Liz at 10:00am!!! Mobility/Skills Class with Coach Brandon at 12:20pm focusing on upper back and shoulders!! Strength:12 Mins to Establish a 2RM Box Jump2 Feet Take off, No stepping start Conditioning:Every 4:00 for 20:0010/7 Cal Ski 100 m suitcase Carry (24/16) 10 Push Press (Rx: 135/95) (Fx: 115/80) 10 KB Pistols (24/16) (Fx: pistols)Read 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!! ================================================================ 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

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