WOD/Events

EVENTS TONIGHT

• Head over to CrossFit Route 7 from 6:30-8:00pm for a Free Boot Camp and Yoga event! Invite any friends and get excited for a great sweat and stretch!
• Free Chiropractic Treatment from 5:00-6:30pm at Ballston CrossFit.
• Free Class from 6:30-7:30pm at BCF! Invite your friends and introduce them to a great workout and community!

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BCF and CFR7 Ladies! Wine & WOD this Friday, April 8, starting at 6:30pm! You will not want to miss this event! Bring a bottle of wine, a few girlfriends, and any snacks you might want! No experience necessary, we will scale the WOD for anyone new 🙂
 
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EMOM 16:
Even: 2 Hang Snatches (full) + OH Squat ~75%
Odd: 5/3 Muscle ups, Fx: 8/5 C2B Pull ups
 
For Time
cash in: 400 M Row
4 rounds:
15 KB swings 32/24 Fx: 24/16
15 Burpees to 6″
cash out: 400 M Row

Congrats to Coach Kathleen on receiving her Level 2 CrossFit Certification!! We also forgot to post that Coach Rob got his Level 2 CrossFit certification a few weeks ago! It is so great to be part of a team of coaches who are striving for continuous improvement!!
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Free Chiropractic Treatment tomorrow night at BCF from 5:00-6:30pm! 
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Head over to CrossFit Route 7 tomorrow night from 6:30-8:00pm for a Free Boot Camp and Yoga event! Invite any friends and get excited for a great sweat and stretch!
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Strict Press
5 x 65%, 75% and 85%
 
5 rounds for time:
10 Hang Power Clean and Jerks 115/80, Fx: 95/65
30 Double Unders

Yoga today at 10am! Free for members, $10 for friends.
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Hang Power Snatch:
5 x 3 (ME)
 
AMRAP 10:
10 KBS 32/24, FX 24/16
10 Box Jumps 24/20

Free Class today at 12:00 pm! Invite your friends, coworkers, and family to join our BCF community in a free, fun workout!
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Do not forget to read over our post on our upcoming programming: Strength Cycle
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Bench Press
18 Minutes to Find a Heavy 5
 
For Time:
800m Run
30 C2B Pull Ups FX: Pull ups
30 Pistols FX: Candle sticks/lunges
800m Run

Now that the Open is all over it is time to improve our strength.  Consistency with Core lifts and movements make our overall performance better. We will be moving into the 5/3/1 training cycle. We will be focusing on the Back Squat, Deadlift, Strict Press and Bench Press.

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EMOM 10:
Even: 40 Double Unders
Odd: 5/3 HSPU FX:8/5 HR Push ups
 
Partner WOD:
5 Rounds for time:
10 Alt. Bear Complex 155/105, FX:115/80
20 Alt Burpees
* no clusters
CAP 20
Bear Complex=
1 Power Clean
1 Front Squat
1 S2OH
1 Back Squat
1 S2OH
 
Psalm 46:1-3 God is our refuge and strength, an ever-present help in trouble. Therefore we will not fear, though the earth give way and the mountains fall into the heart of the sea, though its waters roar and foam and the mountains quake with their surging.

BCF & CFR7 Ladies! RSVP HERE for our Wine + WOD Event!  Friday, April 8, join us for a fun, free WOD at 6:30 pm! We will create a WOD that is accessible for all levels of experience so invite any female friends to join!
BCF & CFR7 Gentlemen! You get to have fun too! RSVP HERE for our Whiskey + WOD Event!  Friday, April 15, show up for a free WOD at 6:30pm! Bring a bottle and any male friends who are up for a great time!
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Now that the Open is all over it is time to improve our strength.  Consistency with Core lifts and movements make our overall performance better. We will be moving into the 5/3/1 training cycle. We will be focusing on the Back Squat, Deadlift, Strict Press and Bench Press.

CrossFit Total
1 RM
*Back Squat
*Strict Press
*Deadlift

Want something to train for now that The CrossFit Open is over? Register for the first ever Route 7 Rumble! Pick a partner and get ready for an amazing day of team competition on Saturday, April 23, at our sister box, CrossFit Route 7!
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4 Super Sets of:
6-8 Weighted PullUp FX: BW
6-8 Weighted Ring Dips, FX BW
Rest at least :90 between sets
 
3 Sets:
12 Alt. Barbell step ups 20″ 95/65 fx: 75/55
Parallete or Hanging L-sit hold (ME)

Congratulations again to everyone who competed in the 2016 CrossFit Open! Click here to see the final rankings at BCF & CFR7!
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Free Class tonight at 6:30 pm! Invite a friend and join them for a fun Intro to CrossFit workout!
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Rope Climb Technique

*Wear Tall Socks!*
AMRAP 20:
30 Deadlifts 135/95 FX:95/65
30 Box Jumps 30/24 FX: 24/20
20 Snatches 135/95 Fx: 95/65
20 C2B Pull ups Fx: Pull ups
10 Rope Climbs, Fx: 5 rope climbs
10 Burpees over Bar
800 Meter Run
*Snatches may be power