Thursday, November 9th at 5:30 pm, Runnng Clinic. Running is one of the most challenging things a person can do. Whether for short distance at high speeds or long distances at a moderate or slower pace. It is definitely difficult if you don’t have the technique. Join us with Philip from Potomac River Running Vienna for a running clinic to better prepare you for the Workout of the day.

==============================

Get excited BCF, CFR7 and CFSA members! We’re stoked to announce the 6th annual BCF/CFR7 vs. CFSA Throwdown! Come cheer on your top athletes in a fun, friendly competition!  Bring some beers and friends and support our community! This year will be hosted by CrossFit South Arlington (607 S Ball St, Arlington, VA 22202). We recommend carpooling/uber as parking is limited.

Let us know if you’re coming via our Facebook event! We would love to have a HUGE community turnout to support our top athletes in this fun and friendly competition!

===============================

Strength and Skill Schedule:
Monday: Press Complex
Tuesday: Power Clean
Wednesday: 2RM Back Squat
Thursday: Snatch Complex
Friday: Deadlift
Saturday: Hero WOD “Armistice withTEAM RWB
Sunday: Bench Press/ Mainsite WOD

===========================

Shoulder Press 1-1-1
Push Press 3-3-3
Push Jerk 5-5-5
*Goal is to gradually increase in load from one movement to the next, with each final set being maximal.

10 Shoulder Press
15 OHS
20 Push Press
25 Front Squats
30 Push Jerks
35 Back Squats
For time.

RX+: 115/75
RX: 95/65
FX: 75/55

Time cap: 12 minutes.
*To find appropriate scaling, athlete should be able to complete shoulder press UB or with no more than two sets.

From CrossFit.com – April 4, 2013

Yoga with Chuck at 11:15 am. Free for CFR7 members and $10 drop in.

Great reads. CrossFit and Yoga need one another: http://zusayoga.com/yogaandcrossfit/

http://www.tabatatimes.com/10-reasons-why-crossfitters-should-start-practicing-yoga-5282013/
=========================

Thursday, November 9th at 5:30 pm, Runnng Clinic. Running is one of the most challenging things a person can do. Whether for short distance at high speeds or long distances at a moderate or slower pace. It is definitely difficult if you don’t have the technique. Join us with Philip from Potomac River Running Vienna for a running clinic to better prepare you for the Workout of the day.

==============================

Deadlift:
16:00 to establish a Heavy set of 3
then,
perform 2 Dropsets of 3 at 90% of triple

*22:00 Cap

5 Rounds:
5 Bar Facing Burpees (over the bar at BCF)
10 Power Snatches 115/80 Fx: 95/65
15 Air Squats

Thursday, November 9th at 5:30 pm, Runnng Clinic. Running is one of the most challenging things a person can do. Whether for short distance at high speeds or long distances at a moderate or slower pace. It is definitely difficult if you don’t have the technique. Join us with Philip from Potomac River Running Vienna for a running clinic to better prepare you for the Workout of the day.

==============================

Handstand Push-ups (or deficit HSPU)

10 min AMRAP

Scaled: Kipping HSPU technique

2-4-6-8-10-8-6-4-2
Overhead Squat 155/105, Fx:115/80
Toes to Bar, Fx: abmat sit ups (2x reps: 4-8-12-16-12-8-4)

Thursday, November 9th at 5:30 pm, Runnng Clinic. Running is one of the most challenging things a person can do. Whether for short distance at high speeds or long distances at a moderate or slower pace. It is definitely difficult if you don’t have the technique. Join us with Philip from Potomac River Running Vienna for a running clinic to better prepare you for the Workout of the day.

=============================

Power Clean Complex:
EMOM 8:
2 Low Hang Power Clean + 1 Power Clean (ME)
*Reset at the floor for Power Clean

AMRAP 15:
30 Russian Kettlebell Swings 32/24 Fx: 24/16
25 KB Sumo Deadlift High Pulls 32/24 Fx: 24/16
200 M Run (run counts for 200 reps)
15 KB Goblet lunges 32/24 Fx: 24/16
*immediate 5 burpee penalty anytime you break the movement or stop moving (can’t go to a steady “hold” position, must be moving)

Come join lululemon Tyson’s Corner Run the World Club. CrossFit Route 7 Provides strength and conditioning to take their running to the next level.  Cross-Training workouts are always the first Thursday of every month at 6:30 pm at CrossFit Route 7.

===========================

“Coe”

Ten rounds for time of:
10 Thrusters 95/65
10 Ring push-ups

Core Finisher
3-5 sets of Skin the cats
or
3 x 6 Dragon flags