Tuesday, January 20, 2015
Fitness & performance: Strict press, find a heavy double Fitness & performance: 4 rounds for total time: Run 400m 8 Push Press (Fx: 115/80;... Read More
Monday, January 19, 2015
Happy Martin Luther King Jr. Day BCF! Regular schedule today plus we added a 10am WOD with Coach BJ, please RESERVE classes. If you need... Read More
Sunday, January 18, 2015
Yoga at 10am with Jenn – come check out her class!! Free for BCF and CFR7 members and $10 for your friends! ================================================ Fitness: Back... Read More
Saturday, January 17, 2015
Free class at noon, bring your friends to WOD with you! ======================================================= Fitness: Hang power snatch, 7×2 (A) Performance: Power snatch, find a heavy double... Read More
Friday, January 16, 2015
REMINDER – 9:30am WOD on Friday has been cancelled due to light attendance. Shoulder mobility to open up for kipping: http://youtu.be/tMQTNTqVb7k and https://www.youtube.com/watch?v=hmPHGpNX0SI Ankle mobility for... Read More
Thursday, January 15, 2015
Fitness: Deadlift, 5×5 (A) Performance: Deadlift, 2×5 (80%); 2×3 (85%); 2×1 (90%) Fitness & performance: “JT” In honor... Read More
Wednesday, January 14, 2015
Skills class tonight with Jake (make sure you reserve). Skills covered are GHD sit-ups, hip extensions and double unders. =============================================================== Fitness: Hang power clean to... Read More
Tuesday, January 13, 2015
NOTE – noon WOD will be cancelled tomorrow due to security measures in place for this event. Fitness: Front squats, 5×5 (A) *Add 5-10 pounds... Read More
Monday, January 12, 2015
In honor of the official CrossFit Route 7 opening today, we’ll be doing the same WOD that we did when BCF opened on Feb 13,... Read More
Sunday, January 11, 2015
Yoga at 10am with Julia (dress warm – might be cool in the box with this cold weather)! Free for members and $10 for drop-ins.... Read More