Saturday, November 21, 2015


Saturday, November 21, 2015

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.

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!


Rx: 30 muscle ups for time
Fx: kipping pull-up technique or 40 strict pull-ups/ring dips
10 min cap

Power Cleans RX+ 155/105
Rx: 135/95
FX: 115/80

Heartbreak Conditioning:
4 x 500m Row
(exactly 2 min rest between each set)
Score is total time: Athletes should record all 4 effortrs.