WOD

1
Feb

Monday, February 2, 2015

CFR7 members, Dr. Bill Kempe from Airrosti will be providing a 30 minute shoulder mobility seminar at Ballston CrossFit, from 6:15-6:45pm that is free to all members. The seminar will address mobility techniques for the shoulder and is a great opportunity to get some professional advice about any mobility deficits that limit your movement. You are all welcome to join in!
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Warm-up will have double unders
Push press, 5×3 (A)
AMRAP 12:
2 bear complex, 115/80
3 sit-ups
2 bear complex, 115/80
6 sit-ups
2 bear complex, 115/80
9 sit-ups*Continue to add three reps to the sit-ups until the twelve minutes are completed.I was at a funeral on Friday, good reminder:

John 11:25-26:25 Jesus said to her, “I am the resurrection and the life. The one who believes in me will live, even though they die; 26 and whoever lives by believing in me will never die. Do you believe this?”

31
Jan

Sunday, February 1, 2015

We had an incredible time at the Soft Grand Opening event yesterday – thanks for making it so fun and bringing out so many new faces!!

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Yoga with Alexis 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 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 and you can also pay $1 to park at the Ballston Mall (4-5 blocks away).

30
Jan

Saturday, January 31, 2015

Soft Grand Opening Event and Bring a Friend WOD!

Come celebrate the start of the CrossFit Route 7 community with our Soft Grand Opening event on January 31st. We will be running workouts at 9am, 10am, 11am, and 12pm for any and all, so bring a friend (No CrossFit experience required and you do not need reservations)!!! 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. Again, BRING A FRIEND! The more the merrier!

NOTE – 9am B&R Barbell Club will still be held per regular schedule.

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Turkish Get-ups for members, movement technique for beginners

With a partner complete 5 rounds, 1 min on each station:
Row for Calories
Burpees onto a 45lb bumper plate
Sit-ups
Wall Balls
*One partner working at a time

29
Jan

Friday, January 30, 2015

TOMORROW 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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Deadlifts, 5×3(A)

5 rounds:
10 push press (Fx: 95/65, Rx: 115/80)
100m shuttle run (10m lengths – must touch the floor each length)

28
Jan

Thursday, January 29, 2015

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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Power clean, 10×2 (A)

Tabata intervals of:
Hang power cleans, 95/65
Push-ups
Weighted sit-ups, 25/15
Games standard box jumps, 24/20

27
Jan

Wednesday, January 28, 2015

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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Back squats, 5×5 (A)*
*Add five to ten pounds from last week.

AMRAP 10:
2 15′ rope climbs (bring tall socks, sweatpants or $10 cash to buy some tall CFR7 socks)
20 KB Goblet Squats (24/16)
200m Row

26
Jan

Tuesday, January 27, 2015

CFR7 – as of midnight, we anticipate being open for morning WODs. We will update our WOD page AND Facebook if there are 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.

Free class at 6:30pm for all levels! Invite a friend to come check out the new box and CrossFit!

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! Click here for link to Facebook invite page (registration is not required, just show up).

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3 rounds for time of:
50 walking-lunge steps
100-ft. handstand walk*
150 double-unders
*Scaling option: handstand holds (with shoulder touches if possible)

 

Finisher:

Muscle-up Technique and/or skin the cats

25
Jan

Monday, January 26, 2015

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)

 

For time:
5 rounds of:
6 thrusters 115/80
7 ring dips
8 shoulder to overhead 115/80
9 Chest to Bar pull ups
24
Jan

Sunday, January 25, 2015

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.