Saturday, October 29, 2016

Nutrition Seminar! Tuesday, November 1st 6:30pm at BCF

Should you Paleo? What about Macros & Calories? – Join us on November 1st @ 6:30pm as we discuss the 2 major approaches to Nutrition – Diets & Macros – and how you might want to consider upgrading your thought process when it comes to your nutrition.

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FREE for ALL BootCamp and Yoga! Wednesday, November 2nd at 6:30pm at CFR7

Join us at CrossFit Route 7 for a complimentary workout combining fast-paced conditioning, body weight strength training, and yoga!

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Power Snatch
6 x 1 (ME)

BCF/CFR7 vs. CFSA Team WOD #2:
20 min AMRAP with team of 4 (only 1 guy and 1 girl working at a time, reps can be divided among the team as desired):
60 power snatches 95/65
80 burpee box jumps 24/20
100 pull-ups
200 double unders
Run 200m as a pair each carrying a 20/14 medball as a pair, then tag partners and they complete the run