Free CrossFit Tonight at 6:30 pm. No CrossFit Experience needed. Bring a friend and sign up HERE: =============================================== We will be offering open gym on Monday, Wednesday and Fridays at noon. Please remember that the WOD takes precedence of the Rig or equipment if needed for the workout. Please use crash mats if you are dropping...Read More
Congratulations to all the athletes that competed at Flex on the Mall 2017 this week. Thank you to everyone who came out to support the CFR7 and BCF communities. ======================================== We will be offering open gym on Monday, Wednesday and Fridays at noon. Please remember that the WOD takes precedence of the Rig or equipment...Read More
Happy Father’s Day to all the Route 7 dads and Fathers around the world! ======================================= Great reads. CrossFit and Yoga need one another: http://zusayoga.com/yogaandcrossfit/ http://www.tabatatimes.com/10-reasons-why-crossfitters-should-start-practicing-yoga-5282013/ ========================= Starting Monday, June 19. We will be offering open gym on Monday, Wednesday and Fridays at noon. Please remember that the WOD takes precedence of the Rig or equipment...Read More
Come out to Flex on the Mall Today! Support our CFR7 and BCF teams competing this weekend. Teams 24 kilo thrusters in the air, Swole Patrol, and Lats, tats and Ass will be representing the Route 7 community. ==================================== Update Schedule: Starting Monday, June 19. We will be offering open gym on Monday, Wednesday and Fridays at noon....Read More
Come out to Flex on the Mall this Saturday and support our CFR7 and BCF teams competing this weekend. Teams 24 kilo thrusters in the air, Swole Patrol, and Lats, tats and Ass will be representing the Route 7 community. ==================================== Update Schedule: Starting Monday, June 19. We will be offering open gym on Monday, Wednesday and...Read More
Come out to Flex on the Mall this Saturday and support our CFR7 and BCF teams competing this weekend. Teams 24 kilo thrusters in the air, Swole Patrol, and Lats, tats and Ass will be representing the Route 7 community. ==================================== 27-21-15-9 Goblet Squat 32/24 Fx: 24/16 Box Jump Overs 24/20 Sit ups 4 x 400...Read More
Come out to Flex on the Mall this Saturday and support our CFR7 and BCF teams competing this weekend. Teams 24 kilo thrusters in the air, Swole Patrol, and Lats, tats and Ass will be representing the Route 7 community. ==================================== Activation: 3 Giant Sets: 25 Band Pull Aparts 5 Behind the Neck Snatch Push Press...Read More
Come out to Flex on the Mall this Saturday and support our CFR7 and BCF teams competing this weekend. Teams 24 kilo thrusters in the air, Swole Patrol, and Lats, tats and Ass will be representing the Route 7 community. ==================================== Filthy Fifty – Reversed For time: 50 double-unders 50 burpees 50 wall balls 20/14 50...Read More
Great time at the Nationals game Friday night! ============================= Come out to Flex on the Mall this Saturday and support our CFR7 and BCF teams competing this weekend. Teams 24 kilo thrusters in the air, Swole Patrol, and Lats, tats and Ass will be representing the Route 7 community. ==================================== Strength for the Week Monday: Narrow...Read More
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