WOD / Events – Page 504 – CrossFit Route 7

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Monday, June 11, 2018

June 10, 2018

FREE CLASS tonight at 6:45 pm. Knock out your first Foundations class at the same time! Kick start your 2018 fitness goals! Come see how our gym get results! Then save $25 on our Foundations course, 4 Classes for $74!

Limited spaces, sign up now:
https://crossfitroute7.com/how-to-join/

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It was a great day for testing our programming at @flexhq #flexonthemall2018 . The @crossfitroute7 and @ballstoncrossfit family showed up and showed out! Thanks to all the community spectators that came out and supported our athletes. #gohard #itssohot #fitness #community #liftforfreedom #teamwork

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There will never be a “Perfect” time so start now!

Thursday, June 14th at 7:30 pm: Join Coach Nicole and BJ for a free workshop at CrossFit Route 7. Learn how to combat the challenges of eating during one to the most difficult times of the year to stay focused on health and fitness. WE will be discussing the foundations of a healthy diet, how to determine what foods are right for you, and talk more about the opportunity to take your nutrition to the next level with the upcoming Fall Nutrition challenge.

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Monday: Deadlift
Tuesday: Overhead Squat with Accessory Strength
Wednesday: Strict Press
Thursday: Team Jackie and Strength Accessories
Friday: Clean Complex
Saturday: Chipper
Sunday: Front Squat

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Deadlift
3 x 10 (Across: 75-80% of 1 RM)

Superset with
3 x 10 Lateral Band twist (in a lunge position)

AMRAP 12:
35 Double Unders
15 Plate Ground to Overhead 45/25, Fx: 25/15
10 Burpees to Plate
*Athletes should not drop bumpers

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Sunday, June 10, 2018

June 10, 2018

Gymnastic Skill Development:

5 Sets:
8 Strict Chest to Ring Pull ups (Fx: Ring Pull ups)
10 Wall Facing HSPU (Fx: HSPU)
16 Weighted pistols (8L/8R) (Fx: Weighted Reverse lunges)

Conditioning:

AMRAP 8:
7 Toes to Bar
8 Push Jerks 135/95 (Fx: 115/80)

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Saturday, June 9, 2018

June 8, 2018

CLOSED TODAY. No classes. and hope that you would take time to cheer on our Athletes and Coaches as they compete in the heart of D.C. It should be a beautiful day and plenty of Challenging WODs to watch.

Our Teams:

*Flex Appeal
*Melted Box Jumpers
*The “B” Team
*Lats, Tats and ass
*Team DILP (Dogs I like to Pet)

None Competing athletes or spectators are welcome to train at BCF

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Friday, June 8, 2018

June 7, 2018

Box Schedule Update: Closed Saturday, June 9th. No classes. and hope that you would take time to cheer on our Athletes and Coaches as they compete in the heart of D.C. It should be a beautiful day and plenty of Challenging WODs to watch.

Our Teams:

*Flex Appeal
*Melted Box Jumpers
*The “B” Team
*Lats, Tats and ass
*Team DILP (Dogs I like to Pet)

None Competing athletes or spectators are welcome to train at BCF

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EMOM 25:
Min 1: 5 Hang Power Cleans (ME, increase weight each round)
Min 2: 20 Hollow Rocks
Min 3: 20 Russian KBS 32/24, Fx: 24/16
Min 4: 15/10 AAB Cals
Min 5: 10 In place Front Rack Lunges (Across at challenging weight)
No score, work hard!

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