Monday, January 26, 2015

BCF WILL be open Monday with a regular schedule regardless of weather!
This Saturday, BCF will be closed (we’ll still have the Free Class, Foundations and Open Gym) to celebrate CrossFit Route 7’s Soft Grand Opening Celebration (we are up and running in our temporary space)!!! We are going to have FREE WODs running at 9am, 10am, 11am, and 12pm. We will have a beginner friendly partner WOD, so bring a friend who lives or works in the Tysons Corner area! Come celebrate the awesome beginnings of the new community and expansion of the BCF family! You won’t want to miss this fun day, can’t wait to see you there! Click here for link to Facebook invite page (registration is not required, just show up).
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Fitness:
Thrusters, 5×3 (A)
Performance:
Thrusters, find a heavy triple
 
For time:
5 rounds of:

• 6 thrusters (Fx: 115/80; Rx: 135/95)
• 7 ring dips
• 8 shoulder to overhead (Fx: 115/80; Rx: 135/95)
• 9 Chest to Bar pull ups

 
Metcon being revised b/c we had a WOD with rowing and rowers did not arrive at CFR7 over the weekend.