NO WODS TODAY: BCF will still have it’s regular Wod Shedule.

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CrossFit Route 7 is hosting its first local competitive fitness event. Come out an see athletes go all out in team competition.

Get ready to cheer on our CFR7 athletes that are competing in the Route 7 Rumble Saturday, April 23, 2016.

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Back Squat
5@75%, 3@85 and 1+ @95%

12 rounds :30 work/:30 rest
Station 1: 10 m shuttles
Station 2: WBS 20/14
Station 3: SDHP 115/80, FX 95/65

TONIGHT!!! How to improve your squat with Airrosti. What is preventing you from squatting like a master. Tight hip, ankles,  or mechanics. Lets fix it. The Airrosti team will be providing 45 minutes of squat therapy to our members for free.  If you know someone looking to fix there squat, bring them in. Drop in fee is only $10. Then stay for the WOD that proceeds.

Please provide Airrosti with attendance by registering here. https://go.airrosti.com/scheduler/event/DI4ZO250ERZ

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Get ready to cheer on our CFR7 athletes that are competing in the Route 7 Rumble Saturday, April 23, 2016.

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Handstand Hold (no wall) and Handstand Walking

5 Rounds:
300 M Row Sprints
Rest 3:00
This is 100% all out effort

Thursday, April 21 at 6:15, How to improve your squat with Airrosti. What is preventing you from squatting like a master. Tight hip, ankles,  or mechanics. Lets fix it. The Airrosti team will be providing 45 minutes of squat therapy to our members for free.  If you know someone looking to fix there squat, bring them in. Drop in fee is only $10. Then stay for the WOD that proceeds.

Please provide Airrosti with attendance by registering here. https://go.airrosti.com/scheduler/event/DI4ZO250ERZ

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Get ready to cheer on our CFR7 athletes that are competing in the Route 7 Rumble Saturday, April 23, 2016.

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Randy Simmons, 51, a 27 year LAPD veteran and SWAT team member was killed February 7 in the line of duty. Our thoughts and prayers go out to Officer Simmons’ wife and two children.

Strict Press
5@75%, 3@85 and 1+ @95%

“Fitness & Performance:
“Randy”
For time:
75 snatches, 75/55″
Compare to 4/24/2014

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

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Thursday, April 21 at 6:15, How to improve your squat with Airrosti. What is preventing you from squatting like a master. Tight hip, ankles,  or mechanics. Lets fix it. The Airrosti team will be providing 45 minutes of squat therapy to our members for free.  If you know someone looking to fix there squat, bring them in. Drop in fee is only $10. Then stay for the WOD that proceeds.

Please provide Airrosti with attendance by registering here. https://go.airrosti.com/scheduler/event/DI4ZO250ERZ

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Get ready to cheer on our CFR7 athletes that are competing in the Route 7 Rumble Saturday, April 23, 2016.

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Emom 10:
1 Squat Snatch starting at 60%
increase weight every minute

Partner WOD
AMRAP 20:
1 Partner: Runs 200m w/medball 20/14
Partner 2;
5 Rope Climbs, FX: 15 Pull ups
10 Box Jumps 32/26 Fx: 24/20
15 Goblet Squats 24/16