Summer BBQ, AM vs. PM Throwdown and Cornhole tournament is Saturday starting at 4:30pm at CFR7! Looking forward to seeing everyone for a fun afternoon of building community and meeting new friends! Strength/Skill Schedule: Monday: Overhead Squats Tuesday: Kipping HSPU Wednesday: 2K Row/Bench Press/Accessory Thursday: Back Squat Friday: Press Saturday: Hero “Nutts” Sunday: Cleans ==============================================...Read More
Yoga with Lauren at 10am – free for members and $10 for friends! ============================================== Low Hang Snatches (squat) 5×3 *Working Sets start at 70% For time 400 Meter Run 50 meter Overhead KB Lunges 24/16 50 ALT KB Cleans 24/16 50 meter Overhead KB Lunges 24/16 400 Meter RunRead More
Free class at noon – bring your friends to try out CrossFit! ============================================== A) Skin the Cats 3x 6 B) Ring Hollow Holds 3 x :30 5 Rounds for time 15 Thrusters 115/80 Fx:95/65 15 T2B Fx: Hanging Leg Raises( feet higher than hip crease) Finisher (if time): Work on your goatsRead More
Deadlift: Find 3 RM *18:00 16 min AMRAP: With a partner, one working at a time 16 Row Calories 24 Burpee Box Jumps 24/20 32 Push Press 95/65 Fx: 75/55Read More
The 4th annual AM vs. PM Throwdown and BBQ is less than 2 weeks away!! We need a final headcount for our BBQ, so please reply ASAP if you’re coming! This is one of the most fun events we have each year! Free food (and it’s incredible!), cheer for your friends and compete in the first...Read More
Free class at 6:30pm tonight – bring your friends!! The 4th annual AM vs. PM Throwdown and BBQ is less than 2 weeks away!! We need a final headcount for our BBQ, so please reply ASAP if you’re coming! This is one of the most fun events we have each year! Free food (and it’s incredible!),...Read More
Strength/skill Schedule: Monday: Split Jerk Tuesday: “CrossFit Triathlon” – celebrating the OLYMPICS at BCF! Wednesday: “Isabel” and Front Squat (finisher strength) Thursday: Deadlifts Friday: Hang Clean and “Annie” Saturday: skills and conditioning Sunday: Hang snatches ======================================================== Split Jerk Find a heavy single “Tabata Something Else” Complete 32 intervals of 20 seconds of work followed by ten seconds...Read More
Yoga at 10am with Rosey – free for all members and $10 for friends! Skills clinic with Coach Kathleen at 12:30pm! Kipping Toes to bar and kipping ring dips! If you struggled with either this week, perfect opportunity to improve! ============================================= Back Squat EMOM 10 2 Back Squats ME AMRAP 12 8 box jumps, 32/26...Read More
Free class at noon, bring your friends for a fun free workout! ============================================ Muscle Up Technique: RX: 30 for time *100 Meter Run every broken set Fx: 30 Jumping Muscle Ups 2-4-6-8-10-12-10-8-6-4-2 OH Lunge 45/25 (In place) Burpees to Plate Atomic Sit up 45/25Read 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.
