Thursday, February 23, 2017


Thursday, February 23, 2017

Schedule Changes starting 2/27:
*No 7:30 pm WODS from February 27-March 13. 7:30 pm will be open gym.
*Starting March 13,we are adding a 4:30 pm WODS to Mondays and Wednesdays.  9:00 am WODS to Saturdays.
*RESERVE FOR CLASSES: We will be increasing the Cap to 25 and staff 2 coaches for capacity classes.


2017 CrossFit Open Wod 17.1 announcement tonight at 7:30 pm. Who’s bringing Doughnuts?

(Members may use either gym to perform the WOD)

*CFR7 will hold Open WODS on Fridays                                                                                                                                                                                                  *BCF will hold Open WODS on Saturdays


Push Jerk:
5 x 5 (ME)

Row 500m all out sprint as fast as possible
Rest 3 min
Row as many meters as possible in the time it took you to row 1st 500m (all out sprint again) — i.e. If it took you 1:45 then as many meters as possible in 1:45
Rest 3 min
Row the amount of meters you got in part 2 as fast as possible (sprint) — i.e. If you got 460 m then 460m as fast as possible

Fx: 3 x 500m Row (ME)
Rest: 3:00