WOD / Events

Jul

Monday, July 18, 2016

July 17, 2016

Strength Schedule:
Tuesday: Clean & Jerk
Wednesday: HS Walk Technique
Thursday: Strict Press
Friday: Snatch & Front Squats
Sunday: Deadlift

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3 Super sets
12 Front Rack Step ups 95/65, 24/20
10-15 GHD Hip extensions or Barbell Good Mornings

10 Rounds For time:
200m Run
3 Deadlifts 315/210 Fx:225/150
10 Bar facing Burpees (regular burpees at BCF)
25:00 Cap

Jul

Sunday, July 17, 2016

July 17, 2016

Yoga with Claire at 5:45 pm. Free for CFR7 members and $10 drop in.

Great read. CrossFit and Yoga need one another: http://zusayoga.com/yogaandcrossfit/

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Bench Press
4 x 7 AHAP
*failure is okay

4 Rounds:
25 Cal Row
25 WBS 20/14
Rest :90

Jul

Today!! It’s that time again. We get a chance to WOD hard and eat meat! Come out before the Nat’s Game for the CrossFit Route 7 WOD. Then lets share our favorite dishes, brews and light up the grill. BYOM, the M is for meat. ***I JUST BOUGHT 2 SPIKE BALL SETS***
Lets not forget our guest from lululemon Tyson’s providing trunk show. Bring some money for savings on great athletic clothing.

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NATS game tonight! If you did not purchase a ticket with the group, no worries! We do not plan on spending much/any time at our seats so you can buy your own ticket and meet us there 🙂 If you purchased tickets, you can get them at the Bullpen between 6-6:40pm or at Will Call between 6:45-7pm. If you’re after 7pm then your ticket will be under Will Call.

This promises to be an amazing time with our awesome box communities! RSVP on Facebook and coordinate transportation!

We will be sitting in the scoreboard pavilion area (and hanging at that bar).

Where: Nationals Stadium
What: BCF & CFR7 Nationals Game
When: Saturday, July 16, 7:05-10:05 pm
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Superset:
4 x 8 Chin Ups
4 x 8 Ring Dips

2nd Annual CFR7 Wod and Potluck
AMRAP 7:
RX:
7 Deadlifts 115/75
7 Pull Ups
7 Hang Power Cleans 115/75
7 Bar Facing Burpees

Scaled:
7 Deadlifts 95/65
7 Ring Rows
7 Hang Power Cleans 95/65
7 Bar Facing Burpees

RX+135/95

Jul

Friday, July 15, 2016

July 14, 2016

Saturday, July 16 at 1000: It’s that time again. We get a chance to WOD hard and eat meat! Come out before the Nat’s Game for the CrossFit Route 7 WOD. Then lets share our favorite dishes, brews and light up the grill. BYOM, the M is for meat. ***I JUST BOUGHT 2 SPIKE BALL SETS***
Lets not forget our guest from lululemon Tyson’s providing trunk show. Bring some money for savings on great athletic clothing.

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NATS game tomorrow night! If you did not purchase a ticket with the group, no worries! We do not plan on spending much/any time at our seats so you can buy your own ticket and meet us there 🙂 If you purchased tickets, you can get them at the Bullpen between 6-6:40pm or at Will Call between 6:45-7pm. If you’re after 7pm then your ticket will be under Will Call.

This promises to be an amazing time with our awesome box communities! RSVP on Facebook and coordinate transportation!

We will be sitting in the scoreboard pavilion area (and hanging at that bar).

Where: Nationals Stadium
What: BCF & CFR7 Nationals Game
When: Saturday, July 16, 7:05-10:05 pm
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Deadlift
5 x 6
*5-10 heavier than last week

15-12-9-6-3
Overhead Squat 135/95 Fx: 95/65
T2B Fx: Hanging Knee raises

Jul