TONIGHT!!! Do you want to know the WOD for Friday? OPEN WOD 16.1 will be released Thursday Night at 7:45 pm. Watch on games.crossfit.com. We will be doing all Open Wods on Fridays at CFR7 and on Saturdays at BCF.

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Remember CFR7 and BCF Ninja Saturday Funday at CrossFit Loudon/Northern VA Ninja Training. Click here for details.

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Submit your 2016 Spring Hoodie order.  Ladies ensure that you place an (U) for Unisex or (F) for Female. Order Deadline Saturday March 12. DO NOT SUBMIT ANY PAYMENT YET.

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EMOM 10:
1 Snatch + 1 low hang Snatch + 1 OHS (A)

3 rounds for time:
10m Overhead KB lunges left 24/16 FX: 16/12
10 T2B
10m Overhead KB lunges right 24/16 FX: 16/12
10 HSPU (RX men to a 45lb deficit)