After the Saturday morning WOD (June 4) lets meet up at Stone Tower Winery from 1 to 6pm! We all need some R&R and a chance to meet new friends and hang out. Bring you family, dogs and food out to relax outdoors and enjoy some sun together. Enjoy tastings and beautiful scenery. We can meet up...Read More
After the Saturday morning WOD (June 4) lets meet up at Stone Tower Winery from 1 to 6pm! We all need some R&R and a chance to meet new friends and hang out. Bring you family, dogs and food out to relax outdoors and enjoy some sun together. Enjoy tastings and beautiful scenery. We can meet up...Read More
In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005. This workout was one of Mike’s favorites and he’d named it “Body Armor”. From here on it will be referred to as “Murph” in honor of the focused warrior and great American who wanted nothing more...Read More
No Yoga this Sunday! ===================== Memorial Day Murph Monday Schedule: 0900 and 1000. This WOD will last as long as it has to! BCF will run a 5:30 pm if needed. ================================================= Deadlift;: 5@75%, 3@85 and 1+ @95% 4 Supersets: 16 Single leg Glute Bridgs (8 each side/ 1 side at a time) 16 Dumbell...Read More
No Yoga this Sunday! ===================== Memorial Day Murph Monday Schedule: 0900 and 1000. This WOD will last as long as it has to! BCF will run a 5:30 pm if needed. ================================================= EMOM 12: ODD: 18/15 Cal Row, Fx: 15/12 EVEN: 9 Box Jumps 30/24, Fx:24/20 8 rounds for time: 6 T2B 8 Push Press...Read More
No Yoga this Sunday! ===================== Memorial Day Murph Monday Schedule: 0900 and 1000. This WOD will last as long as it has to! BCF will run a 5:30 pm if needed. ================================================= Strict Press 5@75%, 3@85 and 1+ @95% Every 3 minutes for 15 minutes: 5 rounds total 400 m Run. *Score is slowest run...Read More
Dr. Jordan Speares is certified as an Active Release Technique (A.R.T.) provider! A.R.T. is a patented technique that is used to break up the scar tissue that restricts blood flow and impedes movement. Register online HERE or standby if seat is empty. ===================== No Yoga this Sunday! ====================== Memorial Day Murph Monday Schedule: 0900 and...Read More
Thursday, May 26 at 6:30pm, Dr. Jordan Speares is certified as an Active Release Technique (A.R.T.) provider! A.R.T. is a patented technique that is used to break up the scar tissue that restricts blood flow and impedes movement. Register online HERE or standby if seat is empty. ===================== No Yoga this Sunday! ====================== Memorial Day Murph...Read More
Spots available for Jordan Thursday, May 26 at 6:30pm, Dr. Jordan Speares is certified as an Active Release Technique (A.R.T.) provider! A.R.T. is a patented technique that is used to break up the scar tissue that restricts blood flow and impedes movement. Register online HERE or standby if seat is empty. ================================================= Bring a friend to...Read More
Tuesday, May 24th, Bring a friend to any Wod all day! Give your friend and family the chance to see how we do things at CrossFit Route 7. Join us for the 21 Guns Wod, a short but sweet WOD, all exercises are scalable to your ability level. Main event with RWB at 6:30 pm. About...Read More
