Monday, April 11, 2016

BCF & CFR7 Guys – It’s that time again! Whiskey and WOD night is this Friday, April 15, at 6:30pm! 
Coach Tucker will lead us in a fun WOD followed by (or perhaps incorporating) drinking whiskey! Get ready for an evening of hanging out, whiskey, more whiskey, and probably additional challenges like the handstand walk or chug a beer and hit 100 double unders!
Event is free but bring your own whiskey (and/or beer) and snacks! Feel free to invite any other bros – no experience necessary!
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There is still time to sign up for the Route 7 Rumble on Saturday, April 23 at CrossFit Route 7! CFR7’s inaugural Team Competition features M/M, M/F, and F/F RX and Scaled Divisions. Grab a friend, register, and get ready to Rumble! No interest in competing? Come out to Judge, Volunteer, or cheer! 
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EMOM 16:
Min 1: 5 OHS 135/95 Fx: 95/65
Min 2: 8 Burpees over Bar
Min 3: 5 Clean and Jerks 135/95 Fx 95/65
Min 4: 10 Cal Row
 
AMRAP 12:
200 M Run
12 Box Jumps 24/20
12 KB swings 32/24 24/16
12 Goblet squats 32/24 24/16