Monday, June 12, 2017


Monday, June 12, 2017

Great time at the Nationals game Friday night!


Come out to Flex on the Mall this Saturday and support our CFR7 and BCF teams competing this weekend. TeamsĀ 24 kilo thrusters in the air, Swole Patrol, and Lats, tats and Ass will be representing the Route 7 community.


Strength for the Week
Monday: Narrow Grip Bench Press
Tuesday: Filthy Fifty – Reversed
Wednesday: Snatch Complex
Thursday: Double Metcon
Friday: “DT”
Satuday: Front Squat
Sunday: Double Metcon


Narrow Grip Bench Press:
4 x 5 (Across)
(Grip slightly outside of shoulders width. Tight elbows to body position)

5 Rounds for time:
5 Burpees
5 Muscle Ups Fx: 5 Chest to Bar
9 Deadllifts 225/155, Fx: 185/125