Today, Make the decision to win. To win gracefully, humbly and encourage the competition to keep pushing… Because you love a challenge.
Push Press
6 x 2
RX: ME
FX: A
AMRAP 20:
50 Double Unders
30 WBS
10 Hang Cleans (full) 115/80 FX: 95/65
***Free class tonight at 6:30 pm. Bring your friends (no CF experience required)! Sign up: https://crossfitroute7.com/how-to-join/***
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Because we care about your gains. If you missed it yesterday because of inclement weather closing
Back Squat
20 Minutes to Find 1RM
*Before 1RM attempt perform 1 Walk out at Attempt weight
For everyone else: Turkish Get Up Skill:
RX: 3 x 6-8 (Heavy)
FX: 3 x 10 (A)
Can Alt or do one side at a time.
18-12-6
Deadlift* 315/205, FX: 225/150
C2B Pull Ups
Weight should NOT be over 80% of your 1RM – be smart with scaling
Inclement Weather Schedule Update: No evening classes (1730, 1830, 1930) or Foundations tonight. Safety First. Ballston CF will have regular classes, CFR7 members are free to attend.
Sign up now for The 2016 CrossFit Open! Each week from February 25- March 26 we will do the Open workout of that week, culminating in our Saturday Night Lights Open Throwdown! The Open has both RX and Scaled divisions so all members are encouraged to register and track their scores against others worldwide!
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Back Squat
25 Minutes to Find 1RM
*Before 1RM attempt perform 1 “Walk out” at Attempt weight
For Time:
100 Push Press 95/65 FX: 75/55
50 Games Std Box Jumps 24/20
4:30pm WOD and Yoga today at 5:45pm with Claire. Our new yoga class is FREE for all members and $10 for friends!
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Sign up now for The 2016 CrossFit Open! Each week from February 25- March 26 we will do the Open workout of that week, culminating in our Saturday Night Lights Open Throwdown! The Open has both RX and Scaled divisions so all members are encouraged to register and track their scores against others worldwide!
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Fitness & performance:
Valentines Day Partner WoD
In teams of one guy and one girl, for time:
Row 1000m
50 overhead walking lunges, 45/25
50 kettlebell swings, 24/16
50 kettlebell cleans, 24/16
50 kettlebell push press, 24/16
50 pushups
50 squat cleans (95/65)
50 box jumps (24/20)
50 sit-ups
50 burpees
Row 1000m
*Only one partner working at a time.
**Compare to 2/14/2014
Sign up now for The 2016 CrossFit Open! Each week from February 25- March 26 we will do the Open workout of that week, culminating in our Saturday Night Lights Open Throwdown! The Open has both RX and Scaled divisions so all members are encouraged to register and track their scores against others worldwide!
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Kipping Pull Up Technique:
RX: 3 UB sets of:
1 Strict Pull up
2 Strict C2B Pull ups
3 kipping Pull Ups or Butterfly
4 Kipping C2B Pull ups or Butterfly
10 Rounds For Time:
3 HSPU 4″ Deficit, FX: games standard
4 Deadlifts 225/165 FX: 185/125
5 Air Squats
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Sign up now for The 2016 CrossFit Open! Each week from February 25- March 26 we will do the Open workout of that week, culminating in our Saturday Night Lights Open Throwdown! The Open has both RX and Scaled divisions so all members are encouraged to register and track their scores against others worldwide!
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Clean and Jerk (Full):
5 x 2
*Not Touch and Go
4 Rounds For Time:
12 Power Cleans 135/95 FX: 115/80 Rx+: 155/105
12 Bastards
Finisher: Double Under Skill/Practice:
RX: 1 Round For Time:
5 unbroken double unders
10 unbroken double unders
15 unbroken double unders
20 unbroken double unders
25 unbroken double unders
30 unbroken double unders
35 unbroken double unders
40 unbroken double unders
45 unbroken double unders
50 unbroken double unders
45 unbroken double unders
40 unbroken double unders
35 unbroken double unders
30 unbroken double unders
25 unbroken double unders
20 unbroken double unders
15 unbroken double unders
10 unbroken double unders
5 unbroken double unders
The Singles conversion will be counting up by 20’s to 200 and back down.
You MUST stop in between sets (the rope must stop)
You can skip any rounds you can’t complete by doing that # of Squats before moving on to the next round.
Happy 4th Anniversary BCF! Thank you to all members for creating an incredible community over these past four years. Time to celebrate!
BCF Trifecta party: 4th Anniversary, Nutrition Challenge Completion and farewell to Coaches John, Jake, James and Sarah! Come out and celebrate the 4th anniversary of BCF! We’ll also be crushing some macos to celebrate the end of the 2016 Nutrition Challenge. Additionally, we’ll be bidding farewell to coaches Sarah, James, John and Jake.
Date: Thursday, February 11, 2016
Time: 8:00pm
Where: Carpool
4000 Fairfax Dr, Arlington, Virginia 22203
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Hey Week #4 Winners!
We love the big classes and all the energy and personalities that come with it. Please remember to reserve for the larger classes (1730 and 1830). It is coaches discretion to add people or ask the athlete to attend a later class. All Week day classes are a 17 athlete Cap. To help you put, don’t forget to download the Zen Planner App. Save the 10’s!
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Sign up now for The 2016 CrossFit Open! Each week from February 25- March 26 we will do the Open workout of that week, culminating in our Saturday Night Lights Open Throwdown! The Open has both RX and Scaled divisions so all members are encouraged to register and track their scores against others worldwide!
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Thursday, February 11, 8:00pm: BCF Trifecta Party at Carpool
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Benchmark WOD: Fran:
21-15-9
Thrusters 95/65
Pull ups
Athletes should judge each other.
4 x 4/2 Strict HSPU + 6/4 Kipping HSPU
Rest no more than :1:30
(M/F)
We love the big classes and all the energy and personalities that come with it. Please remember to reserve for the larger classes (1730 and 1830). It is coaches discretion to add people or ask the athlete to attend a later class. All Week day classes are a 17 athlete Cap. To help you put, don’t forget to download the Zen Planner App. Save the 10’s!
==========================================================
Sign up now for The 2016 CrossFit Open! Each week from February 25- March 26 we will do the Open workout of that week, culminating in our Saturday Night Lights Open Throwdown! The Open has both RX and Scaled divisions so all members are encouraged to register and track their scores against others worldwide!
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Mark the following events on your calendar for next week!
Thursday, February 11, 8:00pm: BCF Trifecta Party at Carpool
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Snatch (Squat):
5 x 2
*Not Touch and Go
10-8-6-4-2-4-6-8-10
Hang Power Snatch 135/95, FX: 95/65, RX+155/105
Ring Dips
***Tuesday Night: No 6:30, 7:30 pm Wod, No Open gym.
Join us at Crossfit Route 7 for a complimentary workout combining fast-paced conditioning, bodyweight strength training, and yoga!
6:30pm: Bootcamp with BJ Peyton coaches at CFR7!
7:15pm: All-levels yoga class with TBD instructor
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Sign up now for The 2016 CrossFit Open! Each week from February 25- March 26 we will do the Open workout of that week, culminating in our Saturday Night Lights Open Throwdown! The Open has both RX and Scaled divisions so all members are encouraged to register and track their scores against others worldwide!
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Back Squat:
3 x 1 @ 95%
4 rounds – 45 sec work, 15 sec rest/rotate:
Station 1 – Russian kb swings 24/16
Station 2 – OH Lunges 45/25 FX: 25/15 (in place)
Station 3 – sit-ups
Station 4 – box jumps 24/20 Games standard