Tuesday, January 27, 2015

This Saturday, BCF will be closed (we’ll still have the Free Class, Foundations and Open Gym) to celebrate CrossFit Route 7’s Soft Grand Opening Celebration (we are up and running in our temporary space)!!! We are going to have FREE WODs running at 9am, 10am, 11am, and 12pm. We will have a beginner friendly partner WOD, so bring a friend who lives or works in the Tysons Corner area! Come celebrate the awesome beginnings of the new community and expansion of the BCF family! You won’t want to miss this fun day, can’t wait to see you there! Click here for link to Facebook invite page (registration is not required, just show up).
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Fitness & performance:
3 rounds for time of:

• 50 walking-lunge steps
• 100-ft. handstand walk*
• 150 double-unders
  *Scaling option: handstand holds (with shoulder touches if possible)

 
Finisher: Muscle-up Technique and/or skin the cats