WELCOME TO OPEN SEASON! Open WODS will be performed for the next 5 weeks at CFR7 on Fridays, and on Saturdays at BCF.  CFR7 Sunday “Open” open gym schedule.

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Tomorrow CFR7 and BCF Ninja Saturday Funday at CrossFit Loudon/Northern VA Ninja Training. Click here for details.

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Submit your 2016 Spring Hoodie order.  Ladies ensure that you place an (U) for Unisex or (F) for Female. Order Deadline Saturday March 12. DO NOT SUBMIT ANY PAYMENT YET.

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WORKOUT 16.1

Complete as many rounds and reps as possible in 20 minutes of:
25-ft. overhead walking lunge
8 burpees
25-ft. overhead walking lunge
8 chest-to-bar pull-ups

Men lunge 95 lb.
Women lunge 65 lb

Scaled
(Scaled Men, Scaled Masters Men 40-44, Scaled Masters Men 45-49, Scaled Masters Men 50-54, Scaled Women, Scaled Masters Women 40-44, Scaled Masters Women 45-49, Scaled Masters Women 50-54)

Complete as many rounds and reps as possible in 20 minutes of:
25-ft. front rack walking lunge
8 burpees
25-ft. front rack walking lunge
8 jumping chin-over-bar pull-ups

Men lunge 45 lb.
Women lunge 35 lb.

Masters
(Masters Men 55-59, Masters Men 60+, Masters Women 55-59, Masters Women 60+)

Complete as many rounds and reps as possible in 20 minutes of:
25-ft. overhead walking lunge
8 burpees
25-ft. overhead walking lunge
8 chin-over-bar pull-ups

Men lunge 65 lb.
Women lunge 45 lb.

Scaled Masters
(Scaled Masters Men 55-59, Scaled Masters Men 60+, Scaled Masters Women 55-59, Scaled Masters Women 60+)

Complete as many rounds and reps as possible in 20 minutes of:
25-ft. walking lunge
8 burpees
25-ft. walking lunge
8 jumping chin-over-bar pull-ups

*Lunges are unweighted

TONIGHT!!! Do you want to know the WOD for Friday? OPEN WOD 16.1 will be released Thursday Night at 7:45 pm. Watch on games.crossfit.com. We will be doing all Open Wods on Fridays at CFR7 and on Saturdays at BCF.

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Remember CFR7 and BCF Ninja Saturday Funday at CrossFit Loudon/Northern VA Ninja Training. Click here for details.

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

Submit your 2016 Spring Hoodie order.  Ladies ensure that you place an (U) for Unisex or (F) for Female. Order Deadline Saturday March 12. DO NOT SUBMIT ANY PAYMENT YET.

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EMOM 10:
1 Snatch + 1 low hang Snatch + 1 OHS (A)

3 rounds for time:
10m Overhead KB lunges left 24/16 FX: 16/12
10 T2B
10m Overhead KB lunges right 24/16 FX: 16/12
10 HSPU (RX men to a 45lb deficit)

Remember CFR7 and BCF Ninja Saturday Funday at CrossFit Loudon/Northern VA Ninja Training. Click here for details.

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

OPEN WOD 16.1 will be released Thursday Night at 7:30 pm. Watch on games.crossfit.com. We will be doing all Open Wods on Fridays at CFR7 and on Saturdays at BCF.

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

Submit your 2016 Spring Hoodie order.  Ladies ensure that you place an (U) for Unisex or (F) for Female. Order Deadline Saturday March 12. DO NOT SUBMIT ANY PAYMENT YET.

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GHD Hip Extension instruction

For Time, with a partner:
120 Cal Row
100 WBS 20/14
80 Cal Row
60 WBS 20/14
40 Cal Row
20 WBS 20/14

Finisher:
RX: 4×10 unbroken C2B pull-ups
FX: 4×10 unbroken pull-ups

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

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

Remember CFR7 and BCF Ninja Saturday Funday at CrossFit Loudon/Northern VA Ninja Training. Click here for details.

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

OPEN WOD 16.1 will be released Thursday Night at 7:30 pm. Watch on games.crossfit.com. We will be doing all Open Wods on Fridays at CFR7 and on Saturdays at BCF.

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

Submit your 2016 Spring Hoodie order.  Ladies ensure that you place an (U) for Unisex or (F) for Female. Order Deadline Saturday March 12. DO NOT SUBMIT ANY PAYMENT YET.

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Front Squat:
20 Minutes to Find Heavy Triple

3 x AMRAP 2 (6 min total work)
3 Deadlifts 165/110, FX: 115/80
3 Hang Power Cleans 165/110, FX: 115/80
3 Shoulder to Overhead 165/110, FX: 115/80
9 Burpees
Rest 2:00

Score is Total Rounds + Reps. Start where you left off in the previous AMRAP for a total rounds + reps at the end of the 3 AMRAPs.

Remember CFR7 and BCF Ninja Saturday Funday at CrossFit Loudon/Northern VA Ninja Training. Click here for details.

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

OPEN WOD 16.1 will be released Thursday Night at 7:30 pm. Watch on games.crossfit.com. We will be doing all Open Wods on Friday and on Saturdays at BCF.

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Push Press
5 x 3 (ME)

AMRAP 15:
10 Games Std. Box Jumps 24/20
15 KB SDHP 32/24 FX:24/16
20 Double Unders