WOD / Events

No class on Thanksgiving.

Friday: 10:00 WOD, 11:00WOD

Saturday: 10:00 WOD, 11:00-12:00 Open Gym

Also, all members are welcome to pick up a WOD at BCF if more time options are needed.

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Handstand Walk Practice
RX: 150 ft. For Time
FX 75 ft. For Time

BCF vs. CFSA Throwdown WOD #1
20m OH Walking Lunge 45/25
30 Handstand Pushups 4″ deficit/games standard
20m OH Walking Lunge 45/25
20 Ring Dips
20m OH Walking Lunge 45/25
10/5 Muscle Ups
FX:m(M) Games standard HSPU/(F)1 abmat, 10 C2B Pull ups

15 Min Cap

No class on Thanksgiving.

Friday: 10:00 WOD, 11:00WOD

Saturday: 10:00 WOD, 11:00-12:00 Open Gym

Also, all members are welcome to pick up a WOD at BCF if more time options are needed.

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Clean and jerk, find a heavy single

4 Sets of:
6 Barbell Row
8 each Side Barbell Step up 95/65

No class on Thanksgiving. 1 class is Scheduled for Friday, November 27 at 1000. Please reserve early so that another class can be added to the schedule if needed.  Also, all members are welcome to pick up a WOD at BCF if more time options are needed.

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On Nov. 5 at 1:34 p.m., a terrorist named Major Nidal Hasan attacked fellow soldiers and civilians at Fort Hood, Texas. When the shooting ended, he had killed 12 soldiers and one civilian and wounded 43 others.

Spc. Frederick Greene, 29, of Mountain City, Tennessee, Pfc. Aaron Thomas Nemelka, 19, of West Jordan, Utah, Pfc. Michael Pearson, 22, of Bolingbrook, Illinois, and Spc. Kham Xiong, 23, of St. Paul, Minnesota, along with eleven of the wounded were active CrossFitters in the 20th Engineer Battalion, home to Lumberjack CrossFit.

This workout is in honor of these soldiers. We are asking the CrossFit community to make donations in honor of these soldiers at cflumberjack.org.

“Lumberjack 20”
For time:
20 deadlifts, 275/185
Run 400m
20 KB swings, 24/16
Run 400m
20 overhead squats, 115/80
Run 400m
20 burpees
Run 400m
20 pull ups (Chest to Bar)
Run 400m
20 box jumps, 24/20
Run 400m
20 squat cleans, 115/80
Run 400m

Have athletes share barbells and run a stagger start

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).

No class on Thanksgiving. 1 class is Scheduled for Friday, November 27 at 1000. Please reserve early so that another class can be added to the schedule if needed.  Also, all members are welcome to pick up a WOD at BCF if more time options are needed.

Cold weather is arriving, it’s time to show God’s love and provide warm clothes to homeless on the streets of DC! If you have warm clothes you aren’t using anymore, please drop them into the box at CrossFit Route 7 by Friday evening so we can deliver them to homeless in DC on Sunday, November 22nd!

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Rx: 30 muscle ups for time
Fx: kipping pull-up technique or 40 strict pull-ups/ring dips
10 min cap

10-9-8-7-6-5-4-3-2-1
T2B
Power Cleans RX+ 155/105
Rx: 135/95
FX: 115/80

Heartbreak Conditioning:
4 x 500m Row
(exactly 2 min rest between each set)
Score is total time: Athletes should record all 4 effortrs.

Congratulations to Ed and Lisa Dahl for their beautiful new addition to their family! Welcome Stella Marie Dahl born 11/19/15 at 11:05 am 7.4 lbs 21 inches long.

No class on Thanksgiving. 1 class is Scheduled for Friday, November 27 at 1000. Please reserve early so that another class can be added to the schedule if needed.  Also, all members are welcome to pick up a WOD at BCF if more time options are needed.

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Cold weather is arriving, it’s time to show God’s love and provide warm clothes to homeless on the streets of DC! If you have warm clothes you aren’t using anymore, please drop them into the box at CrossFit Route 7 by Friday evening so we can deliver them to homeless in DC on Sunday, November 22nd!

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EMOTM 10: 2 Back Squat

EMOM 18
1) 15/12 Cal Row
2) 15 Box Jump overs 24/20
3) 10 Power Snatches 95/65
FX: 12/8 cals, 75/55

Cold weather is arriving, it’s time to show God’s love and provide warm clothes to homeless on the streets of DC! If you have warm clothes you aren’t using anymore, please drop them into the box at CrossFit Route 7 by Friday evening so we can deliver them to homeless in DC on Sunday, November 22nd!

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Jordan is back to provide another soft tissue treatment session for you athletes that are feeling a little banged up. She will be treating 6 people Thursday, November 19 from 5:30 pm -6:30pm . First come first serve, so please reserve your spot online.  Reservation is open on the Crossfitroute7.com schedule page. Spaces are still available.

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18 Mins to find a 8 rep Max Bench Press

18-15-12-9-6-3
WBS 20/14
KB SDHP 32/24

FX: 24/16

Cold weather is arriving, it’s time to show God’s love and provide warm clothes to homeless on the streets of DC! If you have warm clothes you aren’t using anymore, please drop them into the box at CrossFit Route 7 by Friday evening so we can deliver them to homeless in DC on Sunday, November 22nd!

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U.S. Army First Lieutenant Brian Bradshaw, 24, of Steilacoom, Washington, assigned to the 1st Battalion, 501st Parachute Infantry Regiment, 4th Airborne Brigade Combat Team, 25th Infantry Division, based in Fort Richardson, Alaska, died in Kheyl, Afghanistan, on June 25th, 2009, from wounds suffered when insurgents detonated a roadside bomb near his vehicle. He is survived by his parents, Paul and Mary, and brother Robert.

“Bradshaw”
10 rounds for time:
3 handstand push-ups
6 deadlifts, 225/155
12 pull-ups
24 double unders”

Compare to 11/16/14

Congrats to our teams for their 1st and 2nd place finishes in the throwdown this past weekend! Big congratulations as well to BJ for placing 1st, Rich for 2nd, and Nicole for 3rd in the individual division. Way to represent!

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Cold weather is arriving, it’s time to show God’s love and provide warm clothes to homeless on the streets of DC! If you have warm clothes you aren’t using anymore, please drop them into the box at CrossFit Route 7 by Friday evening so we can deliver them to homeless in DC on Sunday, November 22nd!

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Jordan is back to provide another treatment session for you athletes that are feeling a little banged up. She will be treating 6 people with in the hour treatment session. First come first serve, so please reserve your spot online.  Reservation opens Monday, November 16 on the Crossfitroute7.com schedule page.

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Snatch – find a heavy single – 20 min

Snatch Balance 5×2 (ME – work up to 100-105% of snatch 1RM) – 15 min