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Call us: 571-318-9427
Call us Text us Drop in Pricing
Drop inTry Us For Free

WOD / Events

06
Nov

Monday, November 7, 2016

November 6, 2016
Paving Project Schedule changes:
-Tuesday, November 8, NO NOON WOD
-Thursday, November 10, NO WODS ALL DAY
*Athletes are welcome and encouraged to train at BCF
=============================================
**New Morning Schedule effective November 7th: We want to boost the energy, excitement, support and competition of all Classes. We will be testing the AM schedule for the next 2 months to assess the attendance of shifting the WOD times to 0600 and 0700 Monday through Friday. We solicited feedback from regular morning attendees and the vast majority supported this change in schedule. 
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Hey everyone it’s hoodie time! Please fill out spreadsheet for your order no later than November 15. Hoodies are $40 each and they come in Men’s cut and ladies cut. Apologies fellas for not having a preview for us.

Payment Options:
1) Cash: Envelop with Name/Style and size, and place in the cash box (still fill out the spreadsheet)
2) Paypal, with no fees to [email protected], Subject:Hoodie order

https://docs.google.com/…/1aY_zkAHOss-kdEEqDFYU7D8ZUG…/edit…

Route7 Hoodies

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Strength/skill/finisher Schedule:
Monday: Back Squat/Skin the cats
Tuesday: Bar Muscle Up
Wednesday: Deadlift/Ring Push ups
Thursday: Snatch/Plank
Friday: Armistice (BCF) at CFR7 on Wednesday.
Saturday: Push Jerk/Ghd Sit ups
Sunday: Front Squat
===========================
Back Squat:
5 x 2 @ 85-95%
30-20-10
Burpees
KBS 32/24, Fx: 24/16
Goblet Squat 32/24, Fx: 24/16
Finisher: Skin the Cats
05
Nov

Sunday, November 6, 2016

November 5, 2016

Yoga with Claire at 11:15 am. Free for CFR7 members and $10 drop in.

Great read. CrossFit and Yoga need one another: http://zusayoga.com/yogaandcrossfit/
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Paving Project Schedule changes:
-Tuesday, November 8, NO NOON WOD
-Thursday, November 10, NO WODS ALL DAY
*Athletes are welcome and encouraged to train at BCF
=============================================
November Attendance Challenge: Show us who can get the most WODs in for the month of November and win a Free month of membership for January 2017. Please ensure check ins are accurate. There is only one rule and way to win: Workout more than anyone else this month (if there are ties, Oct attendance will be used as a tiebreaker)!
 
New Morning Schedule effective November 7th: We want to boost the energy, excitement, support and competition of all Classes. We will be testing the AM schedule for the next 2 months to assess the attendance of shifting the WOD times to 0600 and 0700 Monday through Friday. We solicited feedback from regular morning attendees and the vast majority supported this change in schedule. 
===========================================

Overhead Complex:
Find Heaviest Complex of
3 Push Presses + 4 Push Jerks

AMRAP 3 x 2
10 Thrusters 135/95, Fx:95/65
10 m Handstand Walk, Fx: 4 Wall Walks
Rest 2:00

 

04
Nov

Saturday, November 5, 2016

November 4, 2016
Paving Project Schedule changes:
-Tuesday, November 8, NO NOON WOD
-Thursday, November 10, NO WODS ALL DAY
*Athletes are welcome and encouraged to train at BCF
=============================================
November Attendance Challenge: Show us who can get the most WODs in for the month of November and win a Free month of membership for January 2017. Please ensure check ins are accurate. There is only one rule and way to win: Workout more than anyone else this month (if there are ties, Oct attendance will be used as a tiebreaker)!
 
New Morning Schedule effective November 7th: We want to boost the energy, excitement, support and competition of all Classes. We will be testing the AM schedule for the next 2 months to assess the attendance of shifting the WOD times to 0600 and 0700 Monday through Friday. We solicited feedback from regular morning attendees and the vast majority supported this change in schedule. 
===========================================
2 Clean Pulls + 1 Clean (A: ~ 75-88%)
(https://www.youtube.com/watch?v=wR5ZDdiuwjM)
* Teaches students to drive though the legs, keeps the bar close and meet true hip extension in the 3rd pull
Partner WOD:
50 Wall Ball Shots 20/14 (*Partner Holds Deadlift at the top)
50 Deadlifts 155/105 (*Partner Holds MB Goblet Squat)
50 Cal Row (*Partner Holds Plank or Squat)
50 C2B, Fx:Pull Ups (*partner Hangs from bar)
Reps only count while static hold is performed
Handstand Hold
Accumulate a 4:00 Freestanding Hand stand Hold
Fx: 2:00
Or Play Partner Support Hold for 3:00
03
Nov

Friday, November 4, 2016

November 3, 2016
Paving Project Schedule changes:
-Tuesday, November 8, NO NOON WOD
-Thursday, November 10, NO WODS ALL DAY
*Athletes are welcome and encouraged to train at BCF
=============================================
November Attendance Challenge: Show us who can get the most WODs in for the month of November and win a Free month of membership for January 2017. Please ensure check ins are accurate. There is only one rule and way to win: Workout more than anyone else this month (if there are ties, Oct attendance will be used as a tiebreaker)!
 
New Morning Schedule effective November 7th: We want to boost the energy, excitement, support and competition of all Classes. We will be testing the AM schedule for the next 2 months to assess the attendance of shifting the WOD times to 0600 and 0700 Monday through Friday. We solicited feedback from regular morning attendees and the vast majority supported this change in schedule. 
===========================================
Weighted Pull ups
Find Heavy triple
Then, perform 2 ME Body weight SetsFx: 5 x 5 with most difficult band

For Time:
100 Double Unders
75 Push Press 95/65
50 Box Jumps 24/20
*5 burpee penalty every time the bar come out of your shoulder rack position (can’t put the bar down or go to your hang position)Accumulate 4:00 Hold at the top of ring dip position
*Hollow Position
*Palms out

02
Nov

Thursday, November 3, 2016

November 2, 2016

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

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Paving Project Schedule changes:
-Tuesday, November 8, NO NOON WOD
-Thursday, November 10, NO WODS ALL DAY
*Athletes are welcome and encouraged to train at BCF
=============================================
 
November Attendance Challenge: Show us who can get the most WODs in for the month of November and win a Free month of membership for January 2017. Please ensure check ins are accurate. There is only one rule and way to win: Workout more than anyone else this month (if there are ties, Oct attendance will be used as a tiebreaker)!
 
New Morning Schedule effective November 7th: We want to boost the energy, excitement, support and competition of all Classes. We will be testing the AM schedule for the next 2 months to assess the attendance of shifting the WOD times to 0600 and 0700 Monday through Friday. We solicited feedback from regular morning attendees and the vast majority supported this change in schedule.
 
===========================================
EMOM 10:
1 High Hang Snatch (Hip.pocket) + Low Hang Snacth (knees) (A)
*Squat it! UB
10-9-8-7-6-5-4-3-2-1
Front Squat 165/110, Fx: 135/95
Toes 2 Bar
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