Muscle Up Technique: RX:5- 6 x 1 Strict MU, 2 Kipping FX1: 6 x 1-2 Kipping Muscle ups FX2: 6 x 3 MU Transitions 4 Rounds of: :30 on/:30 of rotating stations Min 1: S2OH 135/95 Fx:95/65 Min 2: Burpees Min 3: 10m Shuttles *1 hand touches the ground.Read More
4:30pm WOD and Yoga today at 5:45pm with Claire. Our new yoga class is FREE for all members and $10 for friends! =================================================================================== Every 2 minutes for 10 minutes: 2 Hang Snatches + 3 OHS (Across sets AHAP) 10 Rounds of: 5 Deadlifts 225/155 FX: 185/135 6 Chest to bar pull ups FX: pull-upsRead More
This Saturday, January 9, 2016 at BCF from 1:15 pm-2:15pm we will be offering a free skills seminar for members of both BCF and CFR7! We will be covering the technique for following: – kipping pull-ups – muscle ups – kipping HSPU – kipping ring dips (if time permits) ========================================================================================== Push Press 3 x 5...Read More
Please stay warm and hydrated. Don’t leave the gym sweaty, even though you earned it. This Saturday, January 9, 2016 at BCF from 1:15 pm-2:15pm we will be offering a free skills seminar for members of both BCF and CFR7! We will be covering the technique for following: – kipping pull-ups – muscle ups –...Read More
This Saturday, January 9, 2016 at BCF from 1:15 pm-2:15pm we will be offering a free skills seminar for members of both BCF and CFR7! We will be covering the technique for following: – kipping pull-ups – muscle ups – kipping HSPU – kipping ring dips (if time permits) ===================================================================================================================== Deadlift 5 x 3 (A)*...Read More
Nutrition Seminar this Thursday, January 7 . No 6:30pm WOD. Last Day Sign-up through Zen Planner or on our website (Click here to register) This Saturday, January 9, 2016 at BCF from 1:15 pm-2:15pm we will be offering a free skills seminar for members of both BCF and CFR7! We will be covering the technique...Read More
Nutrition Seminar this Thursday, January 7 . No 6:30pm WOD. There is still time Sign-up through Zen Planner or on our website (Click here to register) This Saturday, January 9, 2016 at BCF from 1:15 pm-2:15pm we will be offering a free skills seminar for members of both BCF and CFR7! We will be...Read More
New Year Schedule: Class Additions 7:30 pm WOD: Monday and Tuesday 1130 Comp Train: Saturday 4:30 pm WOD: Sunday 5:45 pm Yoga: Sunday (We have mats but members are encouraged to bring their own if possible) ***ALL classes are subject to a minimum average of 5 attendees per class*** House Rules: https://crossfitroute7.com/better-community-better-box-house-rules/ ========================================================================================== Bench Press 4...Read More
4:30 pm WOD and 5:45 pm Yoga! A New Year brings new opportunities. ================================================================================================= Kipping HSPU Technique: RX: 5 x 1 Wall Walk + 3/1 Strict HSPU FX: 30 HSPU for time (ladies 1 abmat) *3/1 is M/F AMRAP5 x 2 9 Power Snatches 95/65 FX:75/55 12 Box Jumps 24/20 Rest 3:00 between AMRAPS Read More
