Monday, July 27, 2015

Congratulations to Virginia’a own Ben Smith.  The 2015 CrossFit Games Fittest Man on Earth!

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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We have been building to this 1RM Deadlift – lets hit some PR’s!

Fitness:
Deadlift, find 2RM

Performance:
Deadlift, find 1RM

Fitness:
4 rounds:
Row 300m
15 HSPU (women to an ABMAT)

Performance:
4 rounds:
Row 300m
15 deficit HSPU (men to a 45lb deficit and women to a 25lb deficit)

*15 min cap