Remember CFR7 and BCF Ninja Saturday Funday at CrossFit Loudon/Northern VA Ninja Training. Click here for details. =============================================== OPEN WOD 16.1 will be released Thursday Night at 7:30 pm. Watch on games.crossfit.com. We will be doing all Open Wods on Friday and on Saturdays at BCF. =========================================================================================== Push Press 5 x 3 (ME) AMRAP 15:...Read More
Clean and JerK: 2 @ 80%, 2 x 1@85% and 3 x 1 @ 90% NOT TOUCH AND GO EMOM 15: 5 Chest to Bar Pull Ups (Fx: pull-ups) 10 Push Ups 15 Air Squats *if athletes don’t complete the required reps in the round…then you rest the following minute and then continue.Read More
Another day of Open Prep. Can you feel it in the air? Open WOD 15.4 Complete as many reps as possible in 8 minutes of: 3 handstand push-ups 3 cleans 185/125 6 handstand push-ups 3 cleans 185/125 9 handstand push-ups 3 cleans 185/125 12 handstand push-ups 6 cleans 185/125 15 handstand push-ups 6 cleans 185/125...Read More
Snatch: 3 @ 80, 2@85% and 3 x 1 @ 90% NOT TOUCH AND GO 4 x AMRAP 2: 400m Row ME OHS 95/65 FX: 75/55 Rest exactly 2 minutes *Run if the weather is nice Read More
Today, Make the decision to win. To win gracefully, humbly and encourage the competition to keep pushing… Because you love a challenge. Push Press 6 x 2 RX: ME FX: A AMRAP 20: 50 Double Unders 30 WBS 10 Hang Cleans (full) 115/80 FX: 95/65Read More
***Free class tonight at 6:30 pm. Bring your friends (no CF experience required)! Sign up: https://crossfitroute7.com/how-to-join/*** ========================================================================================== Because we care about your gains. If you missed it yesterday because of inclement weather closing Back Squat 20 Minutes to Find 1RM *Before 1RM attempt perform 1 Walk out at Attempt weight For everyone else: Turkish Get Up Skill:...Read More
Inclement Weather Schedule Update: No evening classes (1730, 1830, 1930) or Foundations tonight. Safety First. Ballston CF will have regular classes, CFR7 members are free to attend. Sign up now for The 2016 CrossFit Open! Each week from February 25- March 26 we will do the Open workout of that week, culminating in our Saturday Night Lights Open...Read More
4:30pm WOD and Yoga today at 5:45pm with Claire. Our new yoga class is FREE for all members and $10 for friends! =========================================================== Sign up now for The 2016 CrossFit Open! Each week from February 25- March 26 we will do the Open workout of that week, culminating in our Saturday Night Lights Open Throwdown! The Open has both...Read More
Sign up now for The 2016 CrossFit Open! Each week from February 25- March 26 we will do the Open workout of that week, culminating in our Saturday Night Lights Open Throwdown! The Open has both RX and Scaled divisions so all members are encouraged to register and track their scores against others worldwide! ===================================================== Kipping Pull Up Technique:...Read More
