CrossFit Route 7 » Saturday, December 3, 2016
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Saturday, December 3, 2016

Friends of Homeless Hope,
We are 3 days away from our next Homeless Hope event. We are excited that we will continue to be able to show God’s love by providing basic necessities for homeless men and women (and sometimes children) on the streets of DC. We are hoping to distribute coats, hats, gloves, socks and toiletries for 200+ people.
When: Sunday, December 4th starting at 8am
Where: Ballston CrossFit, 1110 N. Glebe Rd. Arlington VA 22205 (no dedicated parking, you can park in a pay parking garage underneath the gym or across the street in the residential neighborhood – park along Vernon St.)
Why: Show God’s love by providing basic necessities for homeless men and women (and sometimes children) on the streets of DC.
Areas of need:
– collect warm clothes from your closet or from friends and drop them off at Ballston CrossFit (you can drop them off during gym hours between Today – Dec 3rd):
– packaging up the supplies we purchased (8am-10am)
– distributing the items on the streets in DC (10am-noon)
– we are hoping to also provide food (lunch) for ~150 people homeless people. Please discuss with your small group/friends to see if you would like to purchase and manage the logistics for the food we provide for the homeless. A lunch typically includes a sandwich, banana, snack, water.
Please let us know if you will be volunteering in this event, and how you would like to be involved! In addition, if you would like to make a tax-free online donation for this next event, please go to to make the donation (we apologize that the website is out of date).
Thanks again for your continued support! God bless,
Tucker and Andrew

Free Mobility Clinic with Coach Marcus this TODAY at 1245! sign up:


Don’t let the Holiday season stop you from meeting your fitness goals. Stay on track with the CF Route 7 community and sign up for our next foundations course for $74.00. Sign up here to get started, FOUNDATIONS COURSE 41.


Muscle up technique

15 Rounds For Time:
1 Muscle Up (Bar or Ring) Up, Fx: 2 C2B Pull ups
2 Hand Stand Push ups (m/4″deficit), Fx: M-games standard/F-1 abmat
3 Hang Power Cleans 185/125, Fx: 135/95
RX+ Strict gymnastics 205/135

Rx: 5 min max distance handstand walk
Fx: 5 min handstand walking practice with partner and PVC or 100 shoulder taps

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