Strength: E2MOM 141 Push Press Barbell must be taken from the floor. Conditioning: 3 Rounds20 Dumbbell Snatch (50/35) (Fx: 35/20)10 Burpees Over the Bar (24/20)20 Front Squats (115/80) (Fx: 75/55)Read More

Strength: E3MOM 21DeadliftSet 1: 3@80-85%Set 2: 2@80-85%Set 3: 2@85-90%Set 4: 1@85-90% Set 5: 1@90-95%Set 6: 1@95%+Set 7: 1@95%++ Conditioning: 5 Rounds200m Run50 ft. Handstand Walk (Fx: 100 ft. Bear Crawl) Rx+: 25 ft. segments must be unbroken.Read More

Time to bring out those ugly holiday sweaters for our annual Ugly Sweater WOD!! Wear your ugly sweater to any class on Thursday, December 19th and join us for a fun workout. After the 5:30PM class, head over to City Works Eatery at 6:45PM for happy hour to celebrate the holidays. See you all there!Read More

Conditioning: “The BCF WOD”AMRAP 205 Chest to Bar Pull Ups5 Ring Dips15 Air Squats Compare to September 19, 2018.Read More

Strength: E3MOM 21Back SquatSet 1: 3 @80-85%Set 2: 2 @80-85%Set 3: 2 @85-90%Set 4: 1 @85-90% Set 5: 1 @90-95%Set 6: 1 @95%+Set 7: 1 @95%++ Conditioning: E2MOM 10250/200m Row (Fx: 200/150m)3 Squat Clean Thrusters (155/105) (Fx: 135/95) (Rx+: 185/125)Read More

5:45 PMMobility Class! 6:30 PMFree Beginner CrossFit Class! Anyone interested in trying out a CrossFit class is welcome to come check out what CrossFit Route 7 has to offer! Conditioning: 2 RoundsE3MOM1: Max Calorie Assault Bike2: 400m Run3: Max Calorie Ski Erg4: 400m Run5: Max Reps Burpee Box Jump Overs6: 400m RunRead More

REMINDERDon’t forget the September attendance challenge! Each class earns you 1 point while 7:00 am, 7:30 am, and all Sunday classes are worth 2 each! Overview of the Week WODsEventsMondayPower SnatchesTuesdayLong Conditioning EMOMMobility Class (5:45 pm)Free Beginner CrossFit Class (6:30 pm)WednesdayBack SquatsThursday“The BCF WOD”FridayDeadliftsSaturdayPush PressCompetitors WOD (7:00 am)CrossFit Kids! (10:00 am)SundayPartner MetCon 8th Annual Ballston...Read More

Conditioning: 5 Rounds400m Run35 Russian Kettlebell Swings (32/24) (Fx: 24/16)5 Push Jerks (155/105) (Fx: 115/80) (Rx+: 185/125) Finisher: 3 Rounds For Quality50m Waiters (L) / Farmers Carry(R) 50M Waiters (R) / Farmers Carry (L)10 Tempo Push-ups (3301) :30s L-SitRead More

3:30 PM8th Annual BCF v. CFR7 v. CF South Arlington Competition. DETAILS >> Strength: Front Squat20 minutes to establish a 1 rep max. Conditioning: “14.1”AMRAP 1030 Double-Unders15 Power Snatch (75/55)Read More

REMINDERCome to the 8th Annual BCF v. CFR7 v. CFSA Throwdown tomorrow! 3:00 pm at CrossFit South Arlington! Strength: E3MOM 21DeadliftSet 1: 3 @ 75-80%Set 2: 3 @ 80-85%Set 3: 2 @ 80-85%Set 4: 2 @ 85-90% Set 5: 1 @ 90-95%Set 6: 1 @ 95%+Set 7: 1 @ 95%++ Conditioning: For Time40 Wall Balls...Read More