Wednesday, December 13, 2017


Wednesday, December 13, 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.
Saturday, December 23: 10am WOD 50 Cap
Sunday, December 24: Closed
Monday,December 25: Closed
Tuesday, December 26: 10am WOD 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!


8 nights of Hanukkah

Partner Workout- One working one resting

8 rounds for time
8 power cleans 135/95 (fx 115/75)
8 burpee over bar
8 shoulder to overhead 135/95 (fx 115/75)
8 box jumps 24/20
8 handstand pushups (fx hand release pushups)
8 kettlebell swings 32/24 (fx 24/16)
8 toes to bar
8 thrusters 135/95 (fx 115/75)

Compare to 12/20/16