Monday, February 8, 2016


Monday, February 8, 2016

***No 7:30 pm Class Tonight.  Open gym is available at 7:30 pm. We are instructing our largest Foundations class (15 participants) and want to ensure the success of this course and lower the distractions***

***Tuesday Night: No 6:30, 7:30 pm Wod, No Open gym. Boot camp Yoga Event.

Sign up now for The 2016 CrossFit Open! Each week from February 25- March 26 we will do the Open workout of that week, culminating in our Saturday Night Lights Open Throwdown! The Open has both RX and Scaled divisions so all members are encouraged to register and track their scores against others worldwide!


Mark the following events on your calendar for next week!

Tuesday, February 9, 6:30-8:00pm:  CFR7 Free Boot Camp and Yoga 

Thursday, February 11, 8:00pm: BCF Trifecta Party at Carpool 


Muscle up Monday – today is the day that Paul will get his first muscle up!!

GHDSU Instruction
2 x 5-10

Team WOD: Teams of 3:
Partner 1 Rows 500 Meters
Partner 2 & 3 perform:
10 muscle ups (RX men)/C2B pull-ups (RX women, FX) – if you can do 5 muscle ups, do 5 muscle ups!
15 OHS 135/95 FX: 95/65
20 HSPU (Rx men to a 45lb deficit, RX women and FX athletes) to the floor – choose most difficult option attainable
25 Deadlifts 135/95 FX: 95/65
100 Double Unders

Partners Switch every 500 m