Monday, June 28, 2021


Monday, June 28, 2021

Weekly OverviewEvents/Classes
MondayGymnasticsFree Beginner CrossFit – 6:45pm REGISTER
TuesdayPower Snatch + Overhead SquatCore Blast 6:45pm!!!

WednesdayStrict Press
Thursday“The BCF WOD”
FridayBack Squat & Deadlift
SaturdayClean and Jerks
Skills Class at 1:15pm:

SundayHero WOD “Nate”Yoga – 10:00am

BCF/CFR7 Nationals vs. Padres baseball game July 17th!!!

Make sure you reserve and purchase your spot by July 6th (sorry for the short notice).  

Tickets are $26 (scoreboard pavilion section area 241) and tickets include a $7 concession credit (FREE BEER!).   Friends are welcome.

Members need to reserve their space by sending money to [email protected] or [email protected] via Venmo or PayPal (be sure to choose sending money to a friend so no fees!) or giving $26 cash to one of the managers.

Payments for tickets are due by noon on July 6th (no exceptions)!  

This promises to be an amazing time with our awesome box communities!  

We will be sitting in the scoreboard pavilion area 241 (and hanging at that bar).   Where: Nationals Stadium

What: BCF & CFR7 Nationals Game
When: Saturday, July 17, 7:50-10:05 pm
Price: $26 >> Cash, Paypal, or Venmo accepted


Rx: Max Unbroken Ring Muscle Ups
Fx: Max Unbroken Chest to Bar Pull Ups or Muscle Up Technique
Scaled: Max Unbroken Pull Ups/Ring Rows

Rest 2:00

4 Rounds
Rx: 1 – 3 (Kipping Ring Muscle Up + Ring Dip + Strict RMU Negative)
Fx: 1 – 3 (Kip Up + Strict Down Pull Ups) + 1 – 3 Strict Ring Dips or Muscle Up Technique
Scaled: 1 – 3 (Jumping Pull Ups + Strict Negative) + 5 – 10 Hand Release Push Ups


1: 15/10 Calorie Ski (Fx: 10/7)
AMRAP Burpees
2: Continue AMRAP Burpees
3: 10 Each Arm Dumbbell Thrusters (50/35) (Fx: 35/20) (Rx+: 70/50)
AMRAP Burpees
4: Continue AMRAP Burpees
5: Rest