Sunday, November 6, 2016


Sunday, November 6, 2016

Yoga with Claire at 11:15 am. Free for CFR7 members and $10 drop in.

Great read. CrossFit and Yoga need one another:

Paving Project Schedule changes:
-Tuesday, November 8, NO NOON WOD
-Thursday, November 10, NO WODS ALL DAY
*Athletes are welcome and encouraged to train at BCF
November Attendance Challenge: Show us who can get the most WODs in for the month of November and win a Free month of membership for January 2017. Please ensure check ins are accurate. There is only one rule and way to win: Workout more than anyone else this month (if there are ties, Oct attendance will be used as a tiebreaker)!
New Morning Schedule effective November 7th: We want to boost the energy, excitement, support and competition of all Classes. We will be testing the AM schedule for the next 2 months to assess the attendance of shifting the WOD times to 0600 and 0700 Monday through Friday. We solicited feedback from regular morning attendees and the vast majority supported this change in schedule. 

Overhead Complex:
Find Heaviest Complex of
3 Push Presses + 4 Push Jerks

AMRAP 3 x 2
10 Thrusters 135/95, Fx:95/65
10 m Handstand Walk, Fx: 4 Wall Walks
Rest 2:00