Friday, January 15, 2016


Friday, January 15, 2016

Mark you calendars for CFR7 2.0 Grand Opening on Saturday, January 16, 2016! We are so excited to open the doors of CrossFit Route 7 to the Northern VA community in our incredible newly completed CrossFit facility! Just like last year we want you to shout from the Mountain Tops about our community and where we train.  Bring Family, friends and co-workers to join us in a FREE work out.  ***No CrossFit Experience Needed*** We will have a fun WOD made for everyone.
**Morning classes will be cancelled at BCF  so join us at CFR7! We will be running 4 WODs: 9am, 10am, 11am, 12pm
**SHARE on Facebook  and invite your friends and family!


EMOM 10:
2 Front Squats @ 85-90%

3 Thrusters 100/65
3 C2B Pull ups
6 Thrusters 100/65
6 C2B Pull ups
9 Thrusters 100/65
9 C2B Pull ups
***increase by 3 reps until Amrap ends
Masters (55+): 90/55, C2B/pull ups