Lets set some PR’s today: PR video!!  Fitness: Back squat, 5×5 (A) *Add 5-10 pounds from last week. Muscle up technique   Performance: Back squat, find 5RM EMOTM 10: Evens Max rep box jumps (32/26), Odds Max rep muscle ups (or muscle up transitions)Read More

Fitness & performance: Strict press, find a heavy double   Fitness & performance: 4 rounds for total time: Run 400m 8 Push Press (Fx: 115/80; Rx: 135/95) 12 KB SDHP (Fx: 24/16; Rx: 32/24)Read More

Happy Martin Luther King Jr. Day BCF! Regular schedule today plus we added a 10am WOD with Coach BJ, please RESERVE classes. If you need the app, click here. =========================================================== Fitness: Deadlift, 3×10 (A @ ~75% of 1RM) Performance: Deadlift, 3×10 (ME)   Fitness: AMRAP 3: 6 hang power cleans, 95/65 6 front rack lunges,...Read More

Yoga at 10am with Jenn – come check out her class!! Free for BCF and CFR7 members and $10 for your friends! ================================================ Fitness: Back squats, 5×5 (A) *Add 5-10 pounds from last week. Performance: Back squats, 1×20; 1×15; 1×10   Fitness & performance: 4 Rounds (one minute of work and 20 seconds of rest),...Read More

Free class at noon, bring your friends to WOD with you! ======================================================= Fitness: Hang power snatch, 7×2 (A) Performance: Power snatch, find a heavy double   Fitness: AMRAP 12: 3 power snatches, 70% of weight used in strength 9 kettlebell swings, 24/16 *Every time you put your kettlebell down without going unbroken through the set,...Read More

REMINDER – 9:30am WOD on Friday has been cancelled due to light attendance. Shoulder mobility to open up for kipping: http://youtu.be/tMQTNTqVb7k  and https://www.youtube.com/watch?v=hmPHGpNX0SI Ankle mobility for OHS: KB ankle mobility for dorsiflection and roller =============================================================== Kipping pull-up technique or: 30 pull ups for time* *Rest 60 seconds, repeat two more times.   Fitness: 7 rounds: 7 Overhead...Read More

Fitness: Deadlift, 5×5 (A) Performance: Deadlift, 2×5 (80%); 2×3 (85%); 2×1 (90%)   Fitness & performance:             “JT” In honor of Navy Petty Officer 1st Class Jeff Taylor, 30, of Little Creek, VA who was killed in Afghanistan in summer of 2005. “My husband was a warrior and a man...Read More

Skills class tonight with Jake (make sure you reserve). Skills covered are GHD sit-ups, hip extensions and double unders. =============================================================== Fitness: Hang power clean to split jerk, 7×1.2 (A) Performance: Hang (low) power clean to split jerk, find heavy single   Fitness & performance: EMOTM 10: 3 power cleans, 80% of weight used in strength...Read More

NOTE – noon WOD will be cancelled tomorrow due to security measures in place for this event. Fitness: Front squats, 5×5 (A) *Add 5-10 pounds from last week. Performance: Front squats, 7×2 (80-85%)   Fitness & performance: 50-30-10: Wallball shots, 20/14 Box jumps, 24/20 *Every minute on the minute, complete 4 burpees.Read More

In honor of the official CrossFit Route 7 opening today, we’ll be doing the same WOD that we did when BCF opened on Feb 13, 2012!! When we opened, the best Fran times were around 5 min, we now have several athletes with a sub 3 min Fran time. Bring the heat today!! Be sure...Read More