Sunday, December 31, 2017


Sunday, December 31, 2017

Inclement Weather and Holiday Schedule Notes:
Please visit the WOD Post page, Facebook page, Private FB Group or Zen Planner Schedule for Closings and Schedule updates. In some cases when closed BCF may be open and available for workouts.
Sunday, December 31, Yoga Cancelled.
Monday, January, 1: 12:00 Pm WOD Only 50 Cap

Registration is now open for the 2018 Nutrition Challenge-30 day reset. The Challenges kicks off with a Nutrition Seminar Tuesday, January 9th at 7:30pm at CrossFit Route 7.  Take advantage of the early registration discount of $59 from Dec 11-31.

To Register click the link:

Sign up now for the before and after body comp DEXA scans! This is a $260 value for only $100 when you participate in our 2018 Nutrition Challenge – 30-Day Reset!


Weighted Pull Ups
5 x 5 (A)

5 x 5 with a challenging Modification
*1 foot on Box with Negative
*2 feet on box with Negative

5 rounds:
8 Toes to Bar, Fx: Knee Raises
10 Alt. DB Snatches 50/35, Fx:35/20
12 DB Overhead Squat 6L/6R 50/35, Fx: goblet Squat 35/20