Monday, December 19, 2016


Monday, December 19, 2016

Hey Route 7 community. In the event of inclement weather, specifically unsafe roadway conditions and severe weather. You can always check for updated closings or schedule changes via the WOD post, Facebook page, 7up page and Zen Planner. Please refresh periodically as changes may take place at any time. We will do all we can to stay on track of weather and school closings and make the best decision with your safety being paramount.  All CFR7 members are able to train at BCF in the event of our closing. BCF Schedule.


Strength/Skill Schedule This Week

Monday: Deadlift
Tuesday: 8 Nights of Hanukkah WOD
Wednesday: Snatch
Thursday: Turkish Get Ups
Friday: Power Clean
Saturday: Push Jerk
Sunday: CLOSED Merry Christmas!

Monday, December 26: 1000 WOD and Open gym only


3 x 12 (A)
*No Bounciing! (Athletes should focus on tension and technique, smooth but challenging)

10 min AMRAP
10 KB Snatches (can go from hang or ground, 5 on each arm), 24/16
10 Chest to Bar Pull-ups Fx: Pull-ups
10 Tall Box Jumps (32/26) Fx: 28/24
Finisher: Accumulate 2:00 L-sit hang