Friday, January 15, 2016

Tomorrow is the big day– The Grand Opening of CrossFit Route 7 2.0!
**Note: BCF will not have any morning WODs but will offer open gym from 12-2:30pm. Please come to CFR7 to check out the new box (easy 12-15 minute drive or metro over and we’re one block from the Spring Hill metro station**
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.

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