WOD / Events

****Tuesday: No AM Classes. Classes will begin at Noon.
If you would like to WOD at BCF feel free, parking may be difficult.****

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Jordan is back to provide another soft tissue treatment session for you athletes that are feeling a little banged up. She will be treating 6 people Thursday, January 28 from 6:30 pm -7:30pm . First come first serve, so please reserve your spot online.  Reservation is open on the Crossfitroute7.com/schedule page. Spaces are still available.

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Back Squat
7 x 3 @ 85%

2 Rounds
1:00 Max Thrusters 135/95, FX:95/65
1:00 Max C2B Pull ups FX: Pull ups
1:00 Max Power Snatches 135/95, FX:95/65
1:00 Max Box Jump Overs 24/20, FX:feet touch top

***Schedule Update: All evening classes tonight and foundations are canceled.
Tuesday: No AM Classes. Classes will begin at Noon.
If you would like to WOD at BCF feel free, parking may be difficult.****

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12 mins to Find a 2 RM Max Height Box Jump

3 X 1000m Row Sprints
rest 1:1
*score it slowest time

Snow Day Schedule: Closed

Saturday/Sunday: No Wods

All CFR7 members can workout at BCF if travel permits. Please be careful. To view BCF schedule click here: Continue to watch WOD page and Facebook for changes.

Snow Day Schedule:

Friday: No Evening Classes (5:30pm, 6:30pm), Competitors Training at 9:30am.

Saturday/Sunday: No Wods

All CFR7 members can workout at BCF if travel permits. Please be careful. To view BCF schedule click here: Continue to watch WOD page and Facebook for changes.

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OPEN WOD 13.2
AMRAP 10
5 Shoulder to overhead115/75
10 Deadlift 115/75
15 Box jumps 24/20
*Masters 55+
95/55, 20″ Box Jumps for both

*Athletes Judge Each other

Isometric holds

RX: 5 x :20-:30 Hanging l-sit hold or Parallets
FX: 3 x :45-1:00 Plank hold on elbows

Snow Day Schedule:

Friday: No Evening Classes (5:30pm, 6:30pm), Competitors Training at 9:30am.

Saturday/Sunday: No Wods

All CFR7 members can workout at BCF if travel permits. Please be careful. To view BCF schedule click here: Continue to watch WOD page and Facebook for changes.

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Overhead Squat with a :02 pause at depth
5 x 3 (A)

AMRAP 12:
10 Burpees
25 Double Unders
*Courtesy competitorstraining.com

We will be monitoring the weather to ensure safe conditions for travel on Friday and Saturday. WOD schedule for both CFR7 and BCF may be modified. We will post any and all changes to the schedule by COB Thursday January 21. Please stay current by viewing the WOD post page and Facebook. Thanks and make preparations for both home and travel. Wow, did I make this sound too serious it’s just snow right?

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Partner Wod
For Time
60 Calorie Row
80 WBS 20/14 FX:14/10
100 Double Unders Each (FX:300 singles)
120m Lunges
100 Double Unders Each (FX:300 singles)
80 WBS 20/14 FX:14/10
60 Calorie Row
*1 athlete works at a time (RX DU’s)
*FX can do Single Unders together,

Finisher EMOM 10
2 Deadlifts @ 75-85%

***Free class tonight at 6:30 pm. Bring your friends (no CF experience required)! Sign up: https://crossfitroute7.com/how-to-join/***

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Rope Climb Technique or
12 Climbs for Time

6 Rounds For time:
10 T2B Fx: V-ups
10 Push Press 115/80, Fx: 95/65, Rx+: 135/95

30 muscle ups for time (10 min cap)

Happy Martin Luther King Day – we will be running a regular WOD schedule we’ll be adding 10am Open gym at BCF if you aren’t working – feel free to join at our sister box!

Back Squat
5 x 5 @ 75%

For Time:
20 OHS 115/80, FX 95/65
10 HSPU (RX men to 4″ deficit. women FX to 1 ABMAT, all others to std height)
16 OHS 115/80, FX 95/65
8 HSPU
12 OHS 115/80, FX 95/65
6 HSPU
8 OHS 115/80, FX 95/65
4 HSPU
4 OHS 115/80, FX 95/65
2 HSPU

4:30pm WOD and Yoga today at 5:45pm with Claire. Our new yoga class is FREE for all members and $10 for friends!

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What an Awesome turnout yesterday for the grand opening. Thanks to all the CFR7 and BCF members for attending and bringing friends and family to experience our Community.

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Every 2 Minutes for 10 mins:
1 Snatch (full) + Low Hang Snatch (full)+ High Hang Snatch
(Across as Heavy as Possible)

6 Rounds for time:
200M Run
10 C2B Pull Ups, Fx: pull-ups
10 Power snatches Rx: 115/80, Fx: 95/65