WOD / Events

Jan

Friday, January 8, 2016

January 7, 2016

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:

– kipping pull-ups

– muscle ups

– kipping HSPU

– kipping ring dips (if time permits)

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

Nutrition Challenge Baseline WOD
50 Double Unders
3 Rounds:
16 Wall Balls (Rx: 20/14 to 10’/9′) (Fx: 14/10 to 10’/9′)
16 Power Cleans (Rx: 135/95) (Fx: 95/65)
16 Burpees
50 Double Unders

Turkish Get Ups
3 x 10 Alternating

Jan

Thursday, January 7, 2016

January 6, 2016

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:

– kipping pull-ups

– muscle ups

– kipping HSPU

– kipping ring dips (if time permits)

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

Deadlift
5 x 3 (A)*
*5-10# heavier than last week

Tabata: 16 mins total
Alternating KB Snatch 24/16
Toes to bar
KB Swing 24/16
Row
Complete a full tabata per movement, then rotate.

Jan

Wednesday, January 6, 2016

January 5, 2016

Nutrition Seminar this Thursday, January 7 . No 6:30pm WOD. Last Day Sign-up through Zen Planner or on our website (Click here to register)

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:

– kipping pull-ups

– muscle ups

– kipping HSPU

– kipping ring dips (if time permits)

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

25 mins to Establish a 1RM Back Squat

***I Smell a Squat Cycle ahead***

EMOM 10: 5 Thrusters
* Athletes Choose load (psst,Go Heavy)

Jan

Tuesday, January 5, 2016

January 4, 2016

Nutrition Seminar this Thursday, January 7 . No 6:30pm WOD. There is still time Sign-up through Zen Planner or on our website (Click here to register)

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:

– kipping pull-ups

– muscle ups

– kipping HSPU

– kipping ring dips (if time permits)

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

20 mins to Find 1RM Clean and Jerk

10 min AMRAP:
10 hang power cleans Rx: 115/80 Fx: 95/65
10 push press Rx: 115/80 Fx: 95/65
20 sit-ups

Jan

New Year Schedule: Class Additions
7:30 pm WOD: Monday and Tuesday
1130 Comp Train: Saturday
4:30 pm WOD: Sunday
5:45 pm Yoga: Sunday (We have mats but members are encouraged to bring their own if possible)
***ALL classes are subject to a minimum average of 5 attendees per class***

House Rules: https://crossfitroute7.com/better-community-better-box-house-rules/

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

Bench Press 4 x 6 (A)
5-10 Heavier from Last week

For Time:
75 Lunges
50 C2B Pull ups FX: Pull Ups
25 Ring Dips