Free CrossFit Tonight at 6:30 pm. No CrossFit Experience needed. Bring a friend and sign up HERE:

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Free Mobility Clinic Saturday, April 22 at 1:00 pm. Let Coach Marcus show you some techniques that may improve your movement in and outside of the gym.

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Deadlift
5 x 6 @ 80-85% of 5RM
*Rest no longer than 1:00

Beginners: 5 x 5 add 5-10# from last week

Every :90 for 15 minutes:
Alternate Movements every round:
*25 Wall Balls Shots 20/14
*200 Meter Sprint

“Strength for the week
Monday: Snatch
Tuesday: Deadlift
Wednesday: Long WOD
Thursday: Strict Press
Friday Front Squat
Saturday: Long Partner WOD
Sunday: Hang Clean and Jerk Complex”

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Snatch:
Find a Heavy Single

“For Time:
12-9-6-3
Power Snatch 115/80, Fx: 95/65
Box Jumps 32/26, Fx: 24/20”

Happy Easter from the CrossFit Route 7 Family.

 “A new command I give you: Love one another. As I have loved you, so you must love one another. ³⁵ By this everyone will know that you are my disciples, if you love one another.” -John 13:34-35

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No Classes or Yoga Easter Sunday. All CFR7 members are welcome to train at BCF. Schedule

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No Classes or Yoga Easter Sunday. All CFR7 members are welcome to train at BCF. Schedule

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Saturday, April 15 for the 9 and 10 am WOD. Come out for a fun and challenging WOD to support the goal of finishing MS! The WOD will test your strength, balance, speed, and pacing. Many skills we work to refine during each WOD but that are ten times harder or impossible for someone diagnosed with MS. Victoria, is a crossfitter, weightlifter, runner, and obstacle course racer based in the DMV. She has 27 races and 2 weightlifting competitions planned for the 2017 year. She competes to prove that the body is able and to do while the body is able. Complete the WOD to the best of your ability. All donations are appreciated and will benefit the National MS Society, helping to find a cure to help end Multiple Sclerosis.

FOR MORE INFORMATION ABOUT MY JOURNEY TO #FINISHMS, PLEASE VISIT: http://main.nationalmssociety.org/goto/FinishMSWolk

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“Balance the Pace”

800M Run
10 Turkish Get-ups 52/35
20 Handstand Push-ups
30 Front Squats 95/75
40 Overhead Walking Lunges 52/35
50 Wall Balls 20/14
40 Hang Power Cleans 95/75
30 Box Jumps 24/20
20 Pull-ups
10 Turkish Get-ups
800M Run

No Classes or Yoga Easter Sunday. All CFR7 members are welcome to train at BCF. Schedule

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

Saturday, April 15 for the 9 and 10 am WOD. Come out for a fun and challenging WOD to support the goal of finishing MS! The WOD will test your strength, balance, speed, and pacing. Many skills we work to refine during each WOD but that are ten times harder or impossible for someone diagnosed with MS. Victoria, is a crossfitter, weightlifter, runner, and obstacle course racer based in the DMV. She has 27 races and 2 weightlifting competitions planned for the 2017 year. She competes to prove that the body is able and to do while the body is able. Complete the WOD to the best of your ability. All donations are appreciated and will benefit the National MS Society, helping to find a cure to help end Multiple Sclerosis.

FOR MORE INFORMATION ABOUT MY JOURNEY TO #FINISHMS, PLEASE VISIT: http://main.nationalmssociety.org/goto/FinishMSWolk

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AMRAP 20
10 Deadlift 225/150 Fx:185/125
20 Hand Release Burpees
30 Double Unders
400 Meter Run

Scale as needed