CrossFit Route 7 » Thursday, October 13, 2016
Call Us: (571) 318-9427

Thursday, October 13, 2016

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


Free skills clinic Tonight with Coach Nicole at 7:30pm: Butterfly Pull ups and C2B pull ups


Saturday, October 15th at 12 pm: Mobility Clinic with Coach Marcus


Saturday, October 15th at 2! Get excited BCF/CFR7 and CFSA members! We’re stoked to announce the 5th annual BCF/CFR7 vs. CFSA Throwdown! Come cheer on your top athletes in a fun, friendly competition! CFR7 will be hosting the competition! Bring some beers and friends and support our community!


Power Clean
5 x 3 Touch and Go (ME)
15-20 Hollow Rocks between Sets

4 Rounds:
200 m Sprint
9 Hang Power Clean 155/105, Fx: 115/80
6 Muscle Ups Fx: 6 Pull up + 6 ring dips


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