Friday, November 20, 2015

Congratulations to Ed and Lisa Dahl for their beautiful new addition to their family! Welcome Stella Marie Dahl born 11/19/15 at 11:05 am 7.4 lbs 21 inches long.

No class on Thanksgiving. 1 class is Scheduled for Friday, November 27 at 1000. Please reserve early so that another class can be added to the schedule if needed.  Also, all members are welcome to pick up a WOD at BCF if more time options are needed.

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Cold weather is arriving, it’s time to show God’s love and provide warm clothes to homeless on the streets of DC! If you have warm clothes you aren’t using anymore, please drop them into the box at CrossFit Route 7 by Friday evening so we can deliver them to homeless in DC on Sunday, November 22nd!

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EMOTM 10: 2 Back Squat

EMOM 18
1) 15/12 Cal Row
2) 15 Box Jump overs 24/20
3) 10 Power Snatches 95/65
FX: 12/8 cals, 75/55