Thursday, October 13, 2016

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
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Power Clean
5 x 3 Touch and Go (ME)
15-20 Hollow Rocks between Sets
4 Rounds:
200 m Sprint
9 Hang Power Clean 155/105, Fx: 115/80
6 Muscle Ups Fx: 6 Pull up + 6 ring dips