WOD / Events

Saturday, July 16 at 1000: It’s that time again. We get a chance to WOD hard and eat meat! Come out before the Nat’s Game for the CrossFit Route 7 WOD. Then lets share our favorite dishes, brews and light up the grill. BYOM, the M is for meat. ***I JUST BOUGHT 2 SPIKE BALL SETS***
Lets not forget our guest from lululemon Tyson’s providing trunk show. Bring some money for savings on great athletic clothing.
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Snatch
8×2
*Working Sets start at 80%

Partner WOD: AMRAP 15
Partner 1: 200 m Farmers Carry 24/16
Partner 2: 20 Pistols
20 Hang Power Cleans 115/80

Free CrossFit for runners class tonight at 6:30 pm. Bring a friend, tell a friend and run with a friend. No CrossFit Experience needed. Bring a friend and sign up HERE:

Additional Info: https://potomacriverrunning.com/event/crossfit-workout-for-runners-at-crossfit-route-7/?instance_id=26859

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Is something holding you back from a better overhead position or do you need to manage tightness? Dr. Justin and Clarissa from Airrosti will be guiding you though a mobility clinic to help. This will take place between the 5:30: pm and 6:30 pm WOD, so everyone will get a chance to train and improve their Range of Motion.

If you plan to attend either WOD please reserve here for the clinic https://go.airrosti.com/scheduler/event/CNEWOGZC69K

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Rope Climb Technique:
*wear long socks

“Moore”
AMRAP20
1 Rope Climb
400 m Run
Max HSPU

Is something holding you back from a better overhead position or do you need to manage tightness? Dr. Justin and Clarissa from Airrosti will be guiding you though a mobility clinic to help. This will take place between the 5:30: pm and 6:30 pm WOD, so everyone will get a chance to train and improve their Range of Motion.

If you plan to attend either WOD please reserve here for the clinic https://go.airrosti.com/scheduler/event/CNEWOGZC69K

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Strength and Skill Days:
Monday: Cleans and Back Squats
Tuesday: Rope Climb
Wednesday: Push Jerk
Thursday: Snatch
Friday: Deadlift
Sunday: Bench Press

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Clean
8×2
*Working Sets start at 80%

Pause Back Squat
3×5 (ME)
*2 count pause

Finisher:
4 x 50ft. Sled drag, forward facing (AHAP)
rest 2:00

Yoga is cancelled for Sunday, July 10th. Please feel free to do Yoga at BCF!

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Is something holding you back from a better overhead position or do you need to manage tightness? Dr. Justin and Clarissa from Airrosti will be guiding you though a mobility clinic to help. This will take place between the 5:30: pm and 6:30 pm WOD, so everyone will get a chance to train and improve their Range of Motion.

If you plan to attend either WOD please reserve here for the clinic https://go.airrosti.com/scheduler/event/CNEWOGZC69K

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Turkish Get Ups:
3 x 8-10
*20 Hollow Rocks between sets

EMOM16
Even: 8 Barfacing Burpees
Odd: 1 Power Snatch + 2 Hang Power (low or High) ~75%

Yoga is cancelled for Sunday, July 10th. Please feel free to do Yoga at BCF!

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Black & Red Barbell Club’s coach and competitive athlete John Bova will be hosting two weightlifting “mini camps” at Ballston CrossFit intended to increase speed and efficiency in the snatch and clean & jerk.  Each “mini camp” will be comprised of two 2-hour classes, which will include a weightlifting-specific dynamic warm-up, 90 minutes of hands-on instruction covering accessory and positional work, and a cool down.  The “mini camps” will be capped at 8 athletes and held on the following dates:

Mini Camp #2 ($60)
Sunday, July 10, 1:00pm-3:00pm / Snatch
Saturday, July 16, 1:00pm-3:00pm / C&J

SESSION 2 RESERVATION

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Is something holding you back from a better overhead position or do you need to manage tightness? Dr. Justin and Clarissa from Airrosti will be guiding you though a mobility clinic to help. This will take place between the 5:30: pm and 6:30 pm WOD, so everyone will get a chance to train and improve their Range of Motion.

If you plan to attend either WOD please reserve here for the clinic https://go.airrosti.com/scheduler/event/CNEWOGZC69K

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Deadlift
3 x 10 (ME)

8 Rounds for Time:
200 m Run
10 C2B Pull ups Fx: Pull ups

Snatch
6×3
*Working Sets start at 70% (not touch and go)

Partner WOD: AMRAP 16:
10 Bear Complex 155/105, FX: 115/80
15 HSPU 4″/2″, Fx: games std/1 abmat
20 Box Jumps
*No Clusters

Clean
6×3
*Working Sets start at 70%

Front Squat
3 x 10 (A)

*Superset with GHD sit ups, V ups or Abmat sit ups.