Happy Martin Luther King Day – we will be running a regular WOD schedule we’ll be adding 10am Open gym at BCF if you aren’t working – feel free to join at our sister box!

Back Squat
5 x 5 @ 75%

For Time:
20 OHS 115/80, FX 95/65
10 HSPU (RX men to 4″ deficit. women FX to 1 ABMAT, all others to std height)
16 OHS 115/80, FX 95/65
8 HSPU
12 OHS 115/80, FX 95/65
6 HSPU
8 OHS 115/80, FX 95/65
4 HSPU
4 OHS 115/80, FX 95/65
2 HSPU

4:30pm WOD and Yoga today at 5:45pm with Claire. Our new yoga class is FREE for all members and $10 for friends!

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What an Awesome turnout yesterday for the grand opening. Thanks to all the CFR7 and BCF members for attending and bringing friends and family to experience our Community.

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Every 2 Minutes for 10 mins:
1 Snatch (full) + Low Hang Snatch (full)+ High Hang Snatch
(Across as Heavy as Possible)

6 Rounds for time:
200M Run
10 C2B Pull Ups, Fx: pull-ups
10 Power snatches Rx: 115/80, Fx: 95/65

TODAY!!! CFR7 2.0 Grand Opening! We are so excited to open the doors of CrossFit Route 7 to the Northern VA community in our incredible newly completed CrossFit facility! Just like last year we want you to shout from the Mountain Tops about our community and where we train. Bring Family, friends and co-workers to join us in a FREE work out. ***No CrossFit Experience Needed*** We will have a fun WOD made for everyone.
**Morning classes will be cancelled at BCF so join us at CFR7! We will be running 4 WODs: 9am, 10am, 11am, 12pm
**SHARE on Facebook and invite your friends and family!

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Mark you calendars for CFR7 2.0 Grand Opening on Saturday, January 16, 2016! We are so excited to open the doors of CrossFit Route 7 to the Northern VA community in our incredible newly completed CrossFit facility! Just like last year we want you to shout from the Mountain Tops about our community and where we train.  Bring Family, friends and co-workers to join us in a FREE work out.  ***No CrossFit Experience Needed*** We will have a fun WOD made for everyone.
**Morning classes will be cancelled at BCF  so join us at CFR7! We will be running 4 WODs: 9am, 10am, 11am, 12pm
**SHARE on Facebook  and invite your friends and family!

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EMOM 10:
2 Front Squats @ 85-90%

OPEN WOD 12.5
AMRAP 7:
3 Thrusters 100/65
3 C2B Pull ups
6 Thrusters 100/65
6 C2B Pull ups
9 Thrusters 100/65
9 C2B Pull ups
***increase by 3 reps until Amrap ends
Masters (55+): 90/55, C2B/pull ups

NOTE – open gym at 7:30pm is cancelled tonight.

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Mark you calendars for CFR7 2.0 Grand Opening on Saturday, January 16, 2016! We are so excited to open the doors of CrossFit Route 7 to the Northern VA community in our incredible newly completed CrossFit facility! Just like last year we want you to shout from the Mountain Tops about our community and where we train.  Bring Family, friends and co-workers to join us in a FREE work out.  ***No CrossFit Experience Needed*** We will have a fun WOD made for everyone.
**Morning classes will be cancelled at BCF  so join us at CFR7! We will be running 4 WODs: 9am, 10am, 11am, 12pm
**SHARE on Facebook  and invite your friends and family!

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Kipping Pull Up Technique
Butterfly

Team Wod: Teams of 2
AMRAP 20:
50 WBS 20/14
50 Double unders
40 Deadlifts RX 135/95, FX: 95/65
40 Box Jumps 24/20″”
30 Power Cleans 135/95 Fx: 95/65
30 T2B
20 S2OH 135/95 Fx: 95/65
20 Burpees over the bar
10 Power Snatches 135/95, FX: 95/65
10 HSPU (mens RX to a 4″ deficit)
*1 person works at a time”