Schedule Changes starting 2/27:
*No 7:30 pm WODS from February 27-March 13. 7:30 pm will be open gym.
*Starting March 13,we are adding a 4:30 pm WODS to Mondays and Wednesdays.  9:00 am WODS to Saturdays.
*RESERVE FOR CLASSES: We will be increasing the Cap to 25 and staff 2 coaches for capacity classes.

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5 RM Front Squat Retest.
Option 1: Perform a 20 Rep Attempt at established 5RM
Option 2: Establish a new 5 RM

20:00

4 Rounds:
200m Run
20 sit-ups
15 C2B Pull-ups FX: Pull-ups
10 pistols FX: Goblet Squats 24/16

Schedule Changes starting 2/27:
*No 7:30 pm WODS from February 27-March 13. 7:30 pm will be open gym.
*Starting March 13,we are adding a 4:30 pm WODS to Mondays and Wednesdays.  9:00 am WODS to Saturdays.
*RESERVE FOR CLASSES: We will be increasing the Cap to 25 and staff 2 coaches for capacity classes.

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CrossFit Open Wod 17.1
For time:
10 dumbbell snatches 50/35
15 burpee box jump-overs 24/20
20 dumbbell snatches 50/35
15 burpee box jump-overs 24/20
30 dumbbell snatches 50/35
15 burpee box jump-overs 24/20
40 dumbbell snatches 50/35
15 burpee box jump-overs 24/20
50 dumbbell snatches 50/35
15 burpee box jump-overs 24/20

Time cap: 20 minutes

Athletes competing in the Open. Please familiarize yourself with the movement standards. (https://games.crossfit.com/workouts/open/2017#movementStandards)

*CFR7 will hold Open Wods on Fridays                                                                                                                                                                                                  *BCF will hold Open Wods on Saturdays

Schedule Changes starting 2/27:
*No 7:30 pm WODS from February 27-March 13. 7:30 pm will be open gym.
*Starting March 13,we are adding a 4:30 pm WODS to Mondays and Wednesdays.  9:00 am WODS to Saturdays.
*RESERVE FOR CLASSES: We will be increasing the Cap to 25 and staff 2 coaches for capacity classes.

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

2017 CrossFit Open Wod 17.1 announcement tonight at 7:30 pm. Who’s bringing Doughnuts?

(Members may use either gym to perform the WOD)

*CFR7 will hold Open WODS on Fridays                                                                                                                                                                                                  *BCF will hold Open WODS on Saturdays

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

Push Jerk:
5 x 5 (ME)

Row 500m all out sprint as fast as possible
Rest 3 min
Row as many meters as possible in the time it took you to row 1st 500m (all out sprint again) — i.e. If it took you 1:45 then as many meters as possible in 1:45
Rest 3 min
Row the amount of meters you got in part 2 as fast as possible (sprint) — i.e. If you got 460 m then 460m as fast as possible

Fx: 3 x 500m Row (ME)
Rest: 3:00

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

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This week we will be testing our 5RM Back Squat and Front Squat from the 20 Rep squat cycle and Friday we’ll be hitting CrossFit Open WOD 17.1. Don’t forget to hang out with us Thursday night at 6:30 pm to Watch the 17.1 announcement.

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

5 RM Back Squat Retest.
Option 1: Perform a 20 Rep Attempt at established 5RM
Option 2: Establish a new 5 RM

20:00

1-2-3-4-5-4-3-2-1
Bar Muscle Ups, Fx: Chest to Bar Pull ups
Squat Snatch @ 80%