WOD / Events

TODAY!!! CFR7 2.0 Grand Opening! We are so excited to open the doors of CrossFit Route 7 to the Northern VA community in our incredible newly completed CrossFit facility! Just like last year we want you to shout from the Mountain Tops about our community and where we train. Bring Family, friends and co-workers to join us in a FREE work out. ***No CrossFit Experience Needed*** We will have a fun WOD made for everyone.
**Morning classes will be cancelled at BCF so join us at CFR7! We will be running 4 WODs: 9am, 10am, 11am, 12pm
**SHARE on Facebook and invite your friends and family!

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Mark you calendars for CFR7 2.0 Grand Opening on Saturday, January 16, 2016! We are so excited to open the doors of CrossFit Route 7 to the Northern VA community in our incredible newly completed CrossFit facility! Just like last year we want you to shout from the Mountain Tops about our community and where we train.  Bring Family, friends and co-workers to join us in a FREE work out.  ***No CrossFit Experience Needed*** We will have a fun WOD made for everyone.
**Morning classes will be cancelled at BCF  so join us at CFR7! We will be running 4 WODs: 9am, 10am, 11am, 12pm
**SHARE on Facebook  and invite your friends and family!

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EMOM 10:
2 Front Squats @ 85-90%

OPEN WOD 12.5
AMRAP 7:
3 Thrusters 100/65
3 C2B Pull ups
6 Thrusters 100/65
6 C2B Pull ups
9 Thrusters 100/65
9 C2B Pull ups
***increase by 3 reps until Amrap ends
Masters (55+): 90/55, C2B/pull ups

NOTE – open gym at 7:30pm is cancelled tonight.

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Mark you calendars for CFR7 2.0 Grand Opening on Saturday, January 16, 2016! We are so excited to open the doors of CrossFit Route 7 to the Northern VA community in our incredible newly completed CrossFit facility! Just like last year we want you to shout from the Mountain Tops about our community and where we train.  Bring Family, friends and co-workers to join us in a FREE work out.  ***No CrossFit Experience Needed*** We will have a fun WOD made for everyone.
**Morning classes will be cancelled at BCF  so join us at CFR7! We will be running 4 WODs: 9am, 10am, 11am, 12pm
**SHARE on Facebook  and invite your friends and family!

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Kipping Pull Up Technique
Butterfly

Team Wod: Teams of 2
AMRAP 20:
50 WBS 20/14
50 Double unders
40 Deadlifts RX 135/95, FX: 95/65
40 Box Jumps 24/20″”
30 Power Cleans 135/95 Fx: 95/65
30 T2B
20 S2OH 135/95 Fx: 95/65
20 Burpees over the bar
10 Power Snatches 135/95, FX: 95/65
10 HSPU (mens RX to a 4″ deficit)
*1 person works at a time”

Mark you calendars for CFR7 2.0 Grand Opening on Saturday, January 16, 2016! We are so excited to open the doors of CrossFit Route 7 to the Northern VA community in our incredible newly completed CrossFit facility! Just like last year we want you to shout from the Mountain Tops about our community and where we train.  Bring Family, friends and co-workers to join us in a FREE work out.  ***No CrossFit Experience Needed*** We will have a fun WOD made for everyone.
**Morning classes will be cancelled at BCF  so join us at CFR7! We will be running 4 WODs: 9am, 10am, 11am, 12pm
**SHARE on Facebook  and invite your friends and family!

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Push Jerk
4 x 6 (A)
From the Floor

AMRAP 15:
10 Alternating Pistols (Fx: rolling candlesticks)
10 ring dips (Fx: burpees)
10 Meter HS Walk, FX: 20 Meter Bear Crawl (Hips Low, bent knees)

Back Squat
3 x 10 @ 70%

50 KBS 24/16
40 Abmat Sit ups
30 lunges
20 HR Push ups
10 Goblet Squats
20 HR Push ups
30 Lunges
40 Abmat Sit ups
50 KBS 24/16

Muscle Up Technique:
RX:5- 6 x 1 Strict MU, 2 Kipping
FX1: 6 x 1-2 Kipping Muscle ups
FX2: 6 x 3 MU Transitions

4 Rounds of: :30 on/:30 of rotating stations
Min 1: S2OH 135/95 Fx:95/65
Min 2: Burpees
Min 3: 10m Shuttles *1 hand touches the ground.

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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Every 2 minutes for 10 minutes:
2 Hang Snatches + 3 OHS
(Across sets AHAP)

10 Rounds of:
5 Deadlifts 225/155 FX: 185/135
6 Chest to bar pull ups FX: pull-ups

This Saturday, January 9, 2016 at BCF from 1:15 pm-2:15pm we will be offering a free skills seminar for members of both BCF and CFR7!

We will be covering the technique for following:

Please stay warm and hydrated. Don’t leave the gym sweaty, even though you earned it.

This Saturday, January 9, 2016 at BCF from 1:15 pm-2:15pm we will be offering a free skills seminar for members of both BCF and CFR7!

We will be covering the technique for following: