Tuesday, February 9, 2016

Tonight:
Free Boot Camp and Yoga tonight at CrossFit Route 7, 6:30-8:00 pm! Invite your friends , bring a mat if you have one, and get ready for a great time!
Free chiropractic treatment at BCF courtesy of Arlington Pain and Rehab, 5:00-6:30pm.
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Thursday, February 11: 
*spoiler alert* Thursday’s WOD will be FRAN! Schedule your rest days appropriately if you want to feel fresh for this brutal and beloved benchmark!
Please join us Thursday, February 11, 2016 at 8:00pm for our BCF Trifecta party: 4th Anniversary, Nutrition Challenge Completion and farewell to Coaches John, Jake, James and Sarah!
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Sign up now for Intermediate Olympic Weightlifting!   Athletes at all levels are welcome to register. Class starts March 5 and runs for 4 weeks (1.5 hours each session) meeting Saturday from 2:30-4pm and will culminate with a mock olympic weightlifting meet!
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Back Squat:
3 x 1 @ 95%
 
4 rounds – 45 sec work, 15 sec rest/rotate:
Station 1 – Russian kb swings 24/16
Station 2 – OH Lunges 45/25 FX: 25/15 (in place)
Station 3 – sit-ups
Station 4 – box jumps 24/20 Games standard