CrossFit Route 7 » Thursday, November 3, 2016
Call Us: (571) 318-9427

Thursday, November 3, 2016

Free CrossFit class tonight at 6:30 pm. No CrossFit Experience needed. Bring a friend and sign up HERE:

===============================================

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.
 
===========================================
EMOM 10:
1 High Hang Snatch (Hip.pocket) + Low Hang Snacth (knees) (A)
*Squat it! UB
10-9-8-7-6-5-4-3-2-1
Front Squat 165/110, Fx: 135/95
Toes 2 Bar
About the Author