WOD/Events

Tomorrow, 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).
===========================================================
Fitness:
Deadlifts, 5×5 (A)
Performance:
Deadlifts, 5×5 (80-85%)
5 rounds:
10 push press (Fx: 95/65, Rx: 115/80)
100m shuttle run (10m lengths – must touch the floor each length)
 

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).
===========================================================
Fitness:
Power clean, 10×2 (A)
Performance:
Power clean, find heavy double
Fitness & performance:
Tabata intervals of:
Hang power cleans, 95/65
Push-ups
Weighted sit-ups, 25/15
Games standard box jumps, 24/20

Skills class at 8:30pm (please reserve and yes it counts as a class for Gold members). Skills covered: rope climbing technique (you need to be here if you couldn’t climb the ropes today!), rowing and kipping Handstand Push-ups (HSPU).
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).
===========================================================
Fitness:
Back squats, 5×5 (A)*
*Add five to ten pounds from last week.
Performance:
Back squats, 6×3 (80-85%)
Fitness & performance:
AMRAP 10:
2 15′ rope climbs (bring tall socks, sweatpants or $10 cash to buy some tall BCF socks)
20 KB Goblet Squats (24/16)
200m Row

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).
===========================================================
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

BCF WILL be open Monday with a regular schedule regardless of weather!
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).
===========================================================
Fitness:
Thrusters, 5×3 (A)
Performance:
Thrusters, find a heavy triple
 
For time:
5 rounds of:

• 6 thrusters (Fx: 115/80; Rx: 135/95)
• 7 ring dips
• 8 shoulder to overhead (Fx: 115/80; Rx: 135/95)
• 9 Chest to Bar pull ups

 
Metcon being revised b/c we had a WOD with rowing and rowers did not arrive at CFR7 over the weekend.

Yoga with Jenna at 10am, free for all BCF and CFR7 members (bring a mat if you have one, or arrive early and grab one of the 15 we have available). Friends welcome to join for $10 cash.
Click here for a great yoga and CrossFit article.
WOD schedule for today (we added a new WOD due to demand at Sunday WODs) – we also pushed the WODs back 15 min so they don’t interfere with yoga. 11:15am, 12:15pm, 5:30pm. Please RESERVE classes!
==============================================================
Fitness & performance:
Ring rows, 4 sets of max reps
 
Fitness:
20-15-10-5:
Kettlebell swings, 24/16
Back squat, 75/55
Burpees
Performance:
20-15-10-5:
Kettlebell swings, 32/24
Back squat, 95/65
Burpees
*Back squat is from the ground.
 

Free class at noon, bring your friends!
=======================================
Fitness:
Hang clean, 7×2 (A)
AMRAP 12:
3 power cleans, 115/80
5 handstand pushups (women to 1 ABMAT)
15 double unders
Performance:
Hang clean, find a heavy single
AMRAP 12:
3 power cleans, 155/105
5 handstand pushups (guys to a 45lb negative)
15 double unders

Fitness & performance:
“Barbara”
5 rounds:

• 20 pull-ups
• 30 push-ups
• 40 sit-ups
• 50 air squats
  *Rest exactly three minute between rounds (recorded times includes the 12 min or rest during the metcon)
  **Compare to August 13, 2014