WOD

CFR7 – we WILL be open for morning WODs. We will update our WOD page AND Facebook if there are ever any schedule changes due to inclement weather. FYI – Ballston CrossFit is always open on snow days and CFR7 members are always welcome to WOD at BCF (if you can get there) if we have to cancel WODs at CFR7.

This Saturday come celebrate the start of the CrossFit Route 7 community with our Soft Grand Opening and Bring a Friend WOD event. We will be running workouts at 9am, 10am, 11am, and 12pm for any and all, so bring a friend (No CrossFit experience required)!!! Come check out the space, the energy, the coaches and samples from Power Supply foods as they will be setting up a table to sample their meal providing service (which is also available for delivery on location). Expect a fun filled morning of workouts, friends, food and music. BRING A FRIEND! The more the merrier! See you there!

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Thrusters, 5×3 (A)

Yoga with Jenn at Ballston Crossfit at 10am. Members of both boxes get free classes and for non-members its $10.

BCF is located at 1110 N Glebe Arlington VA 22201. It is  just 4 blocks from the Ballston Metro and also just 2 blocks from the Route 66 exits to Ballston (either Glebe Rd. westbound or Fairfax Dr. eastbound). If you must drive, there is plenty of street parking within 2-3 blocks of BCF. There is parking on N. Vernon St. and Vermont Street on the other side of Glebe Rd. as well as parking available on N. Vernon St and 13th Street (these spaces are not zoned and open parking). There is a huge pay parking garage under the space.

Free class at 10am for anyone looking to tryout CrossFit or our box! Bring friends

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Hang clean, 7×2 (A)

AMRAP 12:
3 power cleans, 135/95
5 handstand pushups
15 double unders

“Barbara”
5 rounds:
20 pull-ups
30 push-ups
40 sit-ups
50 air squats
*Rest exactly three minute between rounds (recorded times includes the 12 min of rest during the metcon)

http://www.crossfit.com/mt-archive2/003242.html

Big lifting day! Time to work!

Snatch to overhead squat, 10×1 (A)

and then,

Split jerk, 10×1 (A)

Optional: Running, rowing, airdyning interval work.

Back squat, 5×5 (A)
*Add 5-10 pounds from last week.

Muscle up technique
then

EMOTM 10: Evens Max rep box jumps (32/26), Odds Max rep muscle ups (or muscle up transitions)

Strength:

Strict press, find a heavy double

Metcon:

4 rounds for total time:

• Run 400m
• 8 push press 135/95
• 12 KB SDHP 32/24

Happy Martin Luther King Jr. Day CFR7! Regular schedule today!

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Fitness:
Deadlift, 3×10 (A = same weight across all 3 sets @ ~75% or 1RM)

AMRAP 3:

• 6 hang power cleans, 95/65
• 6 front rack lunges, 95/65
• 6 pushups
  *Rest 1 minute then complete AMRAP two more times (start next round where you left off) for 9 minutes of total work

Yoga with Jenn at Ballston Crossfit at 10am. Members of both boxes get free classes and for non-members its $10.

BCF is located at 1110 N Glebe Arlington VA 22201. It is  just 4 blocks from the Ballston Metro and also just 2 blocks from the Route 66 exits to Ballston (either Glebe Rd. westbound or Fairfax Dr. eastbound). If you must drive, there is plenty of street parking within 2-3 blocks of BCF. There is parking on N. Vernon St. and Vermont Street on the other side of Glebe Rd. as well as parking available on N. Vernon St and 13th Street (these spaces are not zoned and open parking). There is a huge pay parking garage under the space.