Thursday, December 28, 2017


Thursday, December 28, 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.
December 27 and 28th: NO 4:30 pm or 7:30 pm Open GYM or WOD
Friday: December 29: No 6:30 pm WOD or Open Gym
Saturday, December 30: 10 am WOD and 11 am Open Gym. Please Reserve! If cap is met a 9 am will be added.
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!


Rx: Strict
Fx: kipping Gamestandard/1 abmat
Rx+: Deficit 4/”2″

“Fight Gone Worse”
3 Rounds:
1:00 Max Wall Ball Shots 20/14
:30 Rest
1:00 Max KB Sumo Deadlift High Pull 32/24, Fx:24/16
:30 Rest
1:00 Max Box Jumps 24/20
:30 Rest:
1:00 Push Press 95/55, Fx:75/55
:30 Rest
1:00 Max Assault Bike Cals
:30 Rest

*Score is total reps