REMINDER!!! AM/PM Throwdown and Summer BBQ, Saturday 8/14: 4:00 – 8:00PM – Join us for a fun afternoon and evening of friendly CrossFit competition between the CFR7/BCF morning and evening athletes!   PLEASE RSVP (by Monday, Aug 9) on our Facebook page so we can ensure we order enough food from Rocklands BBQ!  Free Beginner CrossFit...Read More

  Strength: E2MOM 18Overhead Squat (ME)1: 3 Reps2: 3 Reps3: 3 Reps4: 2 Reps5: 2 Reps6: 2 Reps7: 1 Rep8: 1 Rep9: 1 Rep   Conditioning: EMOM 151: 20/15 Calorie Bike (Fx: 15/10) (Rx+: 22/17)2 – 3: AMRAP Double Unders4 – 5: RestRead More

Strength: E2MOM 161 – 4: 3 High Hang Power Cleans5 – 8: 3 Hang Power Cleans1: 50 – 55%2: 55 – 60%3: 60 – 65%4: 65 – 70%5: 65 – 70%6: 70 – 75%7: 75 – 80%8: 80 – 85% Conditioning: 5 Rounds200m Run5 Each Arm Dumbbell Thrusters (50/35) (Fx: 35/20) (Rx+: 70/50)  Read More

Huge congratulations to our member Rachel and Connor on their recent engagement! We wish you a lifetime of joy and happiness!! Strength:  EMOM 161 – 2: Max Distance Handstand Walk (Fx: Handstand Walk Practice)3: 5 – 10 Tempo V-Ups (:03 Eccentric) (Fx: Tempo Tuck-Ups)4: Rest Conditioning: AMRAP 86 Each Arm Kettlbell Hang Snatches (24/16) (Fx:...Read More

Strength: E3MOM 158 Deadlifts1: 65 – 70%2: 70 – 75%3: 70 – 75%4: 70 – 75%5: 75 – 80% Conditioning: 250/200m Ski (Fx: 200/150) (Rx+: 300/250)Then…5 Rounds10 Back Rack Lunges (165/115) (Fx: 115/80) (Rx+: 205/135)5 Box Jumps (30/24) (Fx: 27/22) (Rx+: 36/30)Read More

SKILLS CLASS TONIGHT at 6:30pm! Strength: Every 1:30 For 10 Sets1 Split Jerk (↑) Conditioning: 21 – 15 – 9Chest to Bar Pull Ups (Fx: Pull Ups)Push Press (135/95) (Fx: 95/65) (Rx+: 155/105)Read More

  Core Blast 6:45pm! NEW Schedule Changes! Skills class moving to Wednesday evenings. We hope this will allow more people to attend and benefit from this awesome class! New 30 minute mobility class every other Monday at 6:30pm New Endurance Class In the next 2-3 months, we will be adding a new class to the...Read More

SCHEDULE UPDATES!!! – New mobility class with Coach Cam every other Mon, 6:30pm, starting this Monday, 8/2. – Skills class moved to Wednesdays at 6:30pm (this is a 1 month trial to see how it works in this time slot) – Open Gym additions: Noon and 3:30pm. You must reserve for these Open Gym slots. There...Read More

  Conditioning: E3MOM 361: 12 Power Cleans (155/105) (Fx: 115/80) (Rx+: 185/125)AMRAP Bike Calories2: 400m Run (Rx+: 500m)3: Rest4: 20/15 Calorie Ski (Fx: 15/10) (Rx+: 22/17)AMRAP Chest to Bar Pull Ups (Fx: Pull Ups)5: 400m Run (Rx+: 500m)6: RestRead More

Skills Class 1:15pm: Strict / Kipping / Butterfly Pullups Strength: E2MOM 105 Push Press (ME) Conditioning: 3 Rounds9 Each Side Dumbbell Overhead Lunge (50/35) (Fx: 35/20) (Rx+: 70/50) 9 Each Side Dumbbell Front Squat (50/35) (Fx: 35/20) (Rx+: 70/50)90 Double Unders (Fx: 60)Read More