Friday, June 16, 2017

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.

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Update Schedule: 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 if needed for the workout. Please use crash mats if you are dropping weights and try to plan your conditioning around the natural noise of the days workout as to not take away from the instruction of the coach. Thanks and enjoy!

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HeroWod:

In honor of USAF SSgt Timothy P. Davis, 28, who was killed on February, 20 2009 supporting operations in OEF when his vehicle was struck by an IED. Timothy is survived by his wife Megan and one-year old son T.J.

“DT”
5 rounds for time:
12 deadlifts, 155/105
9 hang power cleans, 155/105
6 push jerks, 155/105
*scaled recommendations 135/95 and 95/65
*Compare to 5/17/2016

Tabata:
Push ups
KB/DB Hang Power Snatches (Athlete choose weight same side)
Row
(Not rotating)