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20
Mar

Thursday, March 21, 2019

Strength:

E3MOM 18
2 Back Squats @85-90%

Conditioning:

For Time:
500m Row
5 Rope Climbs (Fx: 3 Rope Climbs)
25 Toes to Bar (Fx: 15 T2B)

Finisher:

Muscular Endurance Test:
Max Unbroken Strict Pull Ups

19
Mar

Wednesday, March 20, 2019

REMINDER!!!: The second round of DEXA Scans are Saturday, March 23, 8:30am – 12:30pm. 

Strength:

Snatch
E2MOM 20
Set 1: 3 reps
Set 2: 3 reps
Set 3: 3 reps
Set 4: 2 reps
Set 5: 2 reps
Set 6: 2 reps
Set 7: 1 rep
Set 8: 1 rep
Set 9: 1 rep
Set 10: 1 rep

Conditioning:

AMRAP 12
15 Push Jerk (135/95) (Fx: 95/65)
15 Burpee Box Jump Overs

 

18
Mar

Tuesday, March 19, 2019


Free Beginner CrossFit Class at 6:30pm. Anyone interested in trying out a CrossFit class is welcome to come check out what BCF has to offer!

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Having pain/tightness?!? Chiropractors from Arlington Pain and Rehab will be offering free chiropractic treatment today 5-6:30pm. First come, first served basis for basic treatment and information. Don’t miss the opportunity for some professional help with your self-care.


Strength:

Rx+:
4 Rounds
10 Plate GHD Sit Ups (A)
Max Time High Plank

Rx:
4 Rounds
15 Plate Sit ups (A)
Max Time High Plank

Fx:
4 Rounds
10 Plate Sit ups (A)
Max Time High Plank

Rest 2 Minutes Between Sets. If athletes can hold plank 2 min+, add weight.

Conditioning: 

5 Rounds
400m Run
10 Thrusters (Increase weight each round)

Rx: (95/65, 115/80, 135/95, 165/115, 185/125)
Fx: (75/55, 95/65, 115/80, 135/95, 165/115)

Time Cap: 20 mins.

17
Mar

Monday, March 18, 2019

OverView Of The Week:
Monday:Bench Press
Tuesday: Thruster
Wednesday: Snatch
Thursday: Back Squats
Friday: Partner WOD
Saturday: 19.5
Sunday: Split Jerks

5 Year Member Highlight: Kristin Spiridon

How many days a week do you workout (and typically what time slot)?

3 days at the Bootcamp class (with a Saturday and Sunday WOD mixed in)

– What is your favorite thing about BCF?

The coaches are really good and respect your limits

What is your favorite movement/workout?

Deadlift

Least favorite?

Ring Dips

– What is your favorite post WOD meal?

Fruit

– What accomplishment are you most proud of (inside or outside the box)?

Continuing to do Crossfit during most of my pregnancy

– What is one goal you would like to accomplish in the next year?

Do Murph again this year

– What advice can you provide to people new to the box?

There is no shame in scaling! 🙂

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Strength:

5 Rounds
5 Bench Press (ME)
5 Pendlay Row (ME)

Rest 2 minutes between rounds

Conditioning: 

AMRAP 10
5 Ring Muscle Ups (Fx: C2B) (Rx+: 7 RMU)
10 C2B Pull Ups (Fx: Pull Ups)
15 Deadlifts (225/155) (Fx: 185/125)

16
Mar

Sunday, March 17, 2019

Hey Everyone a quick reminder of the DEXA coming up at the end of the month!

Saturday, March 23, 2019, 8:30am – 12:30pm: DEXA Scans

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Yoga with Barbra at 10:00am!!!

Mobility/Skills Class with Coach Brandon will be working on Pull ups and Chest To Bar Pull-ups

Strength:

E2MOM 20
3 Overhead Squats (ME)

Conditioning: 

Work 1:00 Rest 0:30 until you complete
10 – 9 – 8 – 7 – 6 – 5 – 4 – 3 – 2 – 1
Power Clean (115/80) (Fx: 95/65)
Push Jerks (115/80) (Fx: 95/65)

15
Mar

Saturday, March 16, 2019

REMINDER!!!: The second round of DEXA Scans are Saturday, March 23, 8:30am – 12:30pm. 

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FREE Beginner CrossFit Class at 12:00PM. Anyone interested in trying out a CrossFit class is welcome to come check out what BCF has to offer!!

Open WOD 19.4

For Time:
3 rounds of:
10 Snatches
12 Bar-facing Burpees
Then, rest 3 minutes before continuing with:
3 rounds of:
10 Bar Muscle-ups
12 Bar-facing Burpees
Time cap: 12 minutes, including 3-minute rest

Rx:
Men snatch 95 lb.
Women snatch 65 lb.

Scaled:
Men snatch 65 lb., perform chin-over-bar pull-ups, may
step over bar on the burpees
Women snatch 45 lb., perform chin-over-bar pull-ups,
may step over bar on the burpees

Masters 55+:
Men snatch 65 lb., perform chest-to-bar pull-ups
Women snatch 45 lb., perform chest-to-bar pull-ups

Scaled Masters 55+:
Men snatch 45 lb., perform jumping chest-to-bar
pull-ups, may step over bar on the burpees
Women snatch 35 lb., perform jumping chest-to-bar
pull-ups, may step over bar on the burpees

14
Mar

Friday, March 15, 2019

Today: Open Gym from 1-3:30PM is CANCELED

FINAL DAY FOR EARLY BIRD PRICING
We are excited to announce that CrossFit Route 7 will be hosting the second Route 7 Rumble Functional Fitness Competition on Saturday, April 27, 2019!
Early bird pricing (until March 15) is $150/team.
Click here to register: https://www.squadup.com/hosts/5171203/events
Prizes will be awarded to the 1st, 2nd, and 3rd place winners in each division.
Divisions (RX and Novice):
Male/Male
Male/Female
Female/Female

More info on our Facebook event page: https://www.facebook.com/events/294934477865741/

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REMINDER!!!: The second round of DEXA Scans are Saturday, March 23, 8:30am – 12:30pm. 

5 Year Member Highlight: Peter Massey

– How many days a week do you workout (and typically what time slot)?

3-4 days a week; typically 8:30 PM

– What is your favorite thing about BCF?

BCF provides a daily opportunity to compete and measure yourself against younger, stronger, faster athletes.

– What is your favorite movement/workout? Least favorite?

Favorite: Bench press (duh)

Least favorite: Tie between over the bar burpees and burpee box jumps

What is your favorite post WOD meal?

Steak and eggs

– What accomplishment are you most proud of (inside or outside the box)?

Having the highest upper body strength # on any given day

What is one goal you would like to accomplish in the next year?

Clean 260# and beat Jon Bakutes in a WOD

What advice can you provide to people new to the box?

Respect the weight lifting and power lifting movements; don’t try to Rx every workout

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Conditioning: 

4 Rounds
2 Mins per movement
Run 400m (Fx: 200m)
Row 500/450m (Fx: 450/400m)
Max Cal Assault Bike
Rest 4:00

Score is Total Assault Bike Cals.


13
Mar

Thursday, March 14, 2019

We are excited to announce that CrossFit Route 7 will be hosting the second Route 7 Rumble Functional Fitness Competition on Saturday, April 27, 2019!
Early bird pricing (until March 15) is $150/team.
Click here to register: https://www.squadup.com/hosts/5171203/events
Prizes will be awarded to the 1st, 2nd, and 3rd place winners in each division.
Divisions (RX and Novice):
Male/Male
Male/Female
Female/Female

More info on our Facebook event page: https://www.facebook.com/events/294934477865741/

Strength:

5 Rounds
3 Strict Press (ME)
1:30 Plank (Add weight if possible)

25 mins to complete

Conditioning: 

Cash-in: 400m Run
18 – 12 – 6
Toes to Bar
Push Press (115/80) (Fx: 95/65) (Rx+: 135/95)
Cash-out: 400m Run

Finisher: 

Coach’s Choice Shoulder Mobility