WOD

**Black and Red Barbell will be transitioning into their new location this week (right behind us).  The CFR7 family would to wish them all the success and gains in their journey. To assist in a smooth transition we will not have Open gym this week so that the team can optimize their equipment transfer.  CFR7 members are welcome and encouraged to utilize Open Gym times at BCF until open gym hours return.  Congratulations again on B&R Barbell’s new venture.**

H-A double L-O-W- double E N (Spells Halloween!!) 👻Grab your Halloween costume and WOD partner for CFR7 Halloween WOD – Wednesday, October 28th!  It’s going to be a Spoooooky-tacular themed WOD with a fun Halloween twist!Note: This fun-filled WOD is available to all AM/PM classes!

========================================================================================================================

Front Squat/Back squat
3 x 3/5 @ 70% of 1RM BS

“Tabata Something Else”

Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats. There is no rest between exercises.

**Black and Red Barbell will be transitioning into their new location this week (right behind us).  The CFR7 family would to wish them all the success and gains in their journey. To assist in a smooth transition we will not have Open gym this week so that the team can optimize their equipment transfer.  CFR7 members are welcome and encouraged to utilize Open Gym times at BCF until open gym hours return.  Congratulations again on B&R Barbell’s new venture.**

H-A double L-O-W- double E N (Spells Halloween!!) 👻Grab your Halloween costume and WOD partner for CFR7 Halloween WOD – Wednesday, October 28th!  It’s going to be a Spoooooky-tacular themed WOD with a fun Halloween twist!Note: This fun-filled WOD is available to all AM/PM classes!

========================================================================================================================
Olympic Total:
Snatch 1-1-1
Clean & Jerk 1-1-1

Athletes will 20 minutes per lift to establish a 1 RM with 3 attempts each lift.

Finisher: TBD

Black and Red Barbell meets at 9 am. Open gym from 0900-1100.

====================================================

Yoga with Jenna at Ballston Crossfit at 10am. Members of both boxes get free yoga ($10 for friends).

Good yoga article here.

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 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).

Huge Deadlift PR’s yesterday. Outstanding Fam, the proof is in the pudding. Taste like gains!!!

Find Heaviest Complex of:
1 Front Squat + 2 Split Jerks
(From Rack)

2 x AMRAP 4:
3 Snacthes (full) 115/80
6 Box Jumps 24/20

2:00 rest Btw Amraps
FX: 95/65

Deadlifts:

[email protected]%, [email protected]%, 2 x 1 @ 95%, PR Attempt

AMRAP 12:
3 Muscle Ups
6 Hang Power Cleans 155/105
9 Clapping push ups

FX: C2B, 115/80, Push ups

Snatch:
[email protected]%, [email protected], 3 x 1 @ 90-95%
then,
3 x 2 Snatch Deadlift Pause at Mid thigh :02 @ 90-95%

3 rounds for time:
50 Air Squats
50 Double Unders

Weighted Pull ups:
5 x 2 AHAP
Rest 3:00
then, Perform one ME bodyweight set.

5 Rounds:
400 M Run
Rest 2:00

If time: Turkish Get-up Finisher

Heavy Fran: 15-12-9
Thrusters 135/95
C2B Pull ups

FX. Fran
21-15-9
Thruster 95/65
Pull ups

3 Position Clean (Full): 5 x 1
Floor, below knee, above knee