Conditioning: 3 RoundsWith a PartnerAMRAP 315/12 Calorie Ski Erg15 Box Jumps (24″/20″)Rest 3 MinutesAMRAP 35 Devil’s Press (50/35) (Fx: 35/20)10 Alternating Pistols (Fx: Alternating Goblet Reverse Lunges (50/35))Rest 3 Minutes Partners will work at the same time on opposite movements and switch once both movements have been completed.Read More

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

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