CrossFit Route 7 » Wednesday, December 12, 2018
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Wednesday, December 12, 2018

NO REAR PARKING Wednesday from 11-1 pm (NOON CLASS), the building management is meeting to try to add parallel parking spaces along the back alley. All of the spaces in the back will be marked as ‘RESERVED – GYM” so hopefully it will helps.
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Tonight, Wednesday, December 12th from 5:30 pm-7:30 pm, FREE 15:00 Athletic assessment and treatment with Dr. Stacy Snow. Dr. Stacy is a holistic physical therapist and the founder of Tranquil Place Physical Therapy & Wellness, LLC. Stacy uses a variety of evidence-based techniques in her treatment with an emphasis on manual therapy to improve & restore muscle and joint function, assessment & correction of habitual movement patterns, postural re-education, and corrective exercise to improve strength and/or flexibility in problematic areas.
 
Tranquil Place Physical Therapy & Wellness is part of a cohort of holistic practitioners at Falls Church Wellness
 
For more information, check us out at http://www.tranquilplacept.com/ and http://www.fallschurchwellness.com/
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Get ready for WOD 2! Our next CrossFit Kids (8-12) class is Saturday, December 15, at 10:00 am.Classes are $15 (cash, paypal, venmo or billable to memberships of parent or guardian) for 1 hour taking place on select Saturdays of the month. For more info email Coach Addie at [email protected], Subject: CFR7 CFkids

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12 Days of Christmas!

Rx:
For time:
1 clean & jerk (155/95)
2 muscle ups (ring or bar)
3 handstand pushups (4″ deficit for men)
4 front squats (155/95)
5 ring dips
6 burpees
7 kettlebell swings, 32/24
8 box jumps, 24/20
9 wallball shots, 20/14
10 chest to bar pull ups
11 shoulder to overhead (155/95)
12 rope climbs
*continue through the workout just as the song carries on (singing is optional)

Fx:
For time:
1 clean & jerk (135/80)
2 muscle up transitions (x2)
3 handstand pushups (1 abmat for women)
4 front squats (135/80)
5 ring dips
6 burpees
7 kettlebell swings, 24/16
8 box jumps, 24/20
9 wallball shots, 20/14
10 pull ups
11 shoulder to overhead (135/80)
12 rope climbs

Compare to 12/20/17, 12/14/16:

Compare to 12/15/2015:

Merry Christmas and Happy Holidays BCF!

Posted by Ballston CrossFit on Wednesday, December 16, 2015

*Compare to 12/16/2014: https://www.facebook.com/ballstoncrossfit/photos/pb.294215720601971.-2207520000.1450061788./1035708609786008/?type=3&theater

NO CAP!! This workout can take an hour!

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