Lets Get ready for Saturday! We are honored to be a registered host for 31 Heroes!  Click here to register and donate. Locate CrossFit Route 7 or Ballston CrossFit under Virginia and follow instructions.  Lets make this an event to remember!

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Fitness:
Front squat, 5×3 (A)

Performance:
Front squat, 5×3 (A)*

*Pause three seconds at the bottom of each squat.

Fitness & performance:
10-8-6-4-2-4-6-8-10:
Wallball shots, 20/14
*At the end of each round, do a 10x10m shuttle sprint.
**Athlete must bend down and touch the floor each time.