Friday, October 14, 2016

**Schedule Change** Due to the Throw Down at CFR7 we have edited the weekend schedule. This is updated on the website schedule
Saturday, Oct 15th is the Annual throw down of BCF/CFR7  -versus- CF South Arlington! Come on out to CrossFit Route 7 (BCF’s other gym) and support your fellow athletes as they go head to head with CF South Arlington! More details Here  or join the Facebook Event Here . When driving out to CFR7 (only about 12 mins from BCF) it is located all the way back around the Tesla building. Lots of free parking available!
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Deadlift:
5 x 5 80-85%
Partner Wod:
For Time: 1 Work, 1 Rest
50 Cal Row
40 WBS 20/14
30 DB/KB Box Step overs 24/16 x 2KBs
40 Cal Row
30 WBS 20/14
20 DB/KB Box Step overs 24/16 x 2KBs
30 Cal Row
20 WBS 20/14
10 DB/KB Box Step overs 24/16 x 2KBs
*All athletes use a 20″ box
Finisher:
100 abmat situps for time