***Free class tonight at 6:30 pm. Bring your friends (no CF experience required)! Sign up: https://crossfitroute7.com/how-to-join/***

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Because we care about your gains. If you missed it yesterday because of inclement weather closing

Back Squat
20 Minutes to Find 1RM
*Before 1RM attempt perform 1 Walk out at Attempt weight

For everyone else: Turkish Get Up Skill:
RX: 3 x 6-8 (Heavy)
FX: 3 x 10 (A)
Can Alt or do one side at a time.

18-12-6
Deadlift* 315/205, FX: 225/150
C2B Pull Ups

Weight should NOT be over 80% of your 1RM – be smart with scaling

Inclement Weather Schedule Update: No evening classes (1730, 1830, 1930) or Foundations tonight. Safety First. Ballston CF will have regular classes, CFR7 members are free to attend.

Sign up now for The 2016 CrossFit Open! Each week from February 25- March 26 we will do the Open workout of that week, culminating in our Saturday Night Lights Open Throwdown! The Open has both RX and Scaled divisions so all members are encouraged to register and track their scores against others worldwide!

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Back Squat
25 Minutes to Find 1RM
*Before 1RM attempt perform 1 “Walk out” at Attempt weight

For Time:
100 Push Press 95/65 FX: 75/55
50 Games Std Box Jumps 24/20

4:30pm WOD and Yoga today at 5:45pm with Claire. Our new yoga class is FREE for all members and $10 for friends!

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Sign up now for The 2016 CrossFit Open! Each week from February 25- March 26 we will do the Open workout of that week, culminating in our Saturday Night Lights Open Throwdown! The Open has both RX and Scaled divisions so all members are encouraged to register and track their scores against others worldwide!

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Fitness & performance:
Valentines Day Partner WoD
In teams of one guy and one girl, for time:
Row 1000m
50 overhead walking lunges, 45/25
50 kettlebell swings, 24/16
50 kettlebell cleans, 24/16
50 kettlebell push press, 24/16
50 pushups
50 squat cleans (95/65)
50 box jumps (24/20)
50 sit-ups
50 burpees
Row 1000m
*Only one partner working at a time.
**Compare to 2/14/2014

Sign up now for The 2016 CrossFit Open! Each week from February 25- March 26 we will do the Open workout of that week, culminating in our Saturday Night Lights Open Throwdown! The Open has both RX and Scaled divisions so all members are encouraged to register and track their scores against others worldwide!

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Kipping Pull Up Technique:
RX: 3 UB sets of:
1 Strict Pull up
2 Strict C2B Pull ups
3 kipping Pull Ups or Butterfly
4 Kipping C2B Pull ups or Butterfly

10 Rounds For Time:
3 HSPU 4″ Deficit, FX: games standard
4 Deadlifts 225/165 FX: 185/125
5 Air Squats

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Sign up now for The 2016 CrossFit Open! Each week from February 25- March 26 we will do the Open workout of that week, culminating in our Saturday Night Lights Open Throwdown! The Open has both RX and Scaled divisions so all members are encouraged to register and track their scores against others worldwide!

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Clean and Jerk (Full):
5 x 2
*Not Touch and Go

4 Rounds For Time:
12 Power Cleans 135/95 FX: 115/80 Rx+: 155/105
12 Bastards

Finisher: Double Under Skill/Practice:
RX: 1 Round For Time:
5 unbroken double unders
10 unbroken double unders
15 unbroken double unders
20 unbroken double unders
25 unbroken double unders
30 unbroken double unders
35 unbroken double unders
40 unbroken double unders
45 unbroken double unders
50 unbroken double unders
45 unbroken double unders
40 unbroken double unders
35 unbroken double unders
30 unbroken double unders
25 unbroken double unders
20 unbroken double unders
15 unbroken double unders
10 unbroken double unders
5 unbroken double unders
The Singles conversion will be counting up by 20’s to 200 and back down.
You MUST stop in between sets (the rope must stop)
You can skip any rounds you can’t complete by doing that # of Squats before moving on to the next round.