***Reminder: Schedule change (effective December 7, 2015): 7:30am WOD will be available on Monday, Wednesdayand Friday.***

CrossFit Route 7 community in full affect this weekend. Congratulations and a job well done to all the competitors that represented our box at SuperFit Lorton. Thank you to all of the support and love from everyone that came out to cheer for these athletes. I have a feeling this is just the beginning!

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EMOM 14:
Evens: 1 Snatch + 1 Hang Snatch (full for both) – as heavy as possible but goal is not to miss a lift
Odds: 5-7 Weighted Ring Dips

For Time:
20 Box Step ups (24/20) holding one KB (24/16)
20 Burpees
20 Air Squats
15 Box Step ups (24/20) holding one KB (24/16)
15 Burpees
15 Air Squats
10 Box Step ups (24/20) holding one KB (24/16)
10 Burpees
10 Air Squats
5 Box Step ups (24/20) holding one KB (24/16)
5 Burpees
5 Air Squats

Rx+ option: Swap in Goblet Squats for Air Squats

Yoga with Jenna at Ballston Crossfit at 10am. Members of both boxes get free yoga ($10 for friends).

CrossFit Wods available at BCF at 1115 and 1730!

Good yoga article here.

BCF is located at 1110 N Glebe Arlington VA 22201. It is just 4 blocks from the Ballston Metro and also just 2 blocks from the Route 66 exits to Ballston (either Glebe Rd. westbound or Fairfax Dr. eastbound). If you drive, there is plenty of street parking within 2-3 blocks of BCF. There is parking on N. Vernon St. and Vermont Street on the other side of Glebe Rd. as well as parking available on N. Vernon St and 13th Street (these spaces are not zoned and open parking).

***Schedule change (effective December 14, 2015): 7:30am WOD will be available on Monday, Wednesday and Friday.***

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TODAY!!! Saturday, December 5th CrossFit Route 7 athletes will be representing our community at SuperFit Lorton. Come out and see how these guys hard work measures up and pays off. We are so proud of the amount of participation from our box and the courage that it takes for one to challenge themselves in the realm of competitive exercise. For more info check this out! http://www.superfitgames.com/mid-atlantic/superfit-lorton-december-2015/. Spectator Tickets are $10, kids are free.

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U.S. Marine Corps Sergeant John Rankel, 23, of Speedway, Indiana, assigned to 3rd Battalion, 1st Marine Regiment, 1st Marine Division, 1 Marine Expeditionary Force, based out of Camp Pendleton, California, was killed on June 7, 2010, while supporting combat operations in Helmand Province, Afghanistan. He is survived by mother and stepfather Don and Trisha Stockhoff; father and stepmother, Kevin and Kim Rankel; and brothers Nathan Stockhoff and Tyler Rankel.

“Rankel”
20 Minute AMRAP:
6 DL (225/155)
7 Burpee Pull-ups
10 KB Swings (32/24)
200m Run

***Schedule change (effective December 7, 2015): 7:30am WOD will be available on Monday, Wednesday and Friday.***

*********You have until Noon Friday December 4th*************
CFR7 Hoodies! $40 each. Reserve your hoodie by Friday noon so we can place an order. Fill out order form here:
https://docs.google.com/spreadsheets/d/1JYJBGSBWf3tAj7mIVK0C99WMeefHRQmXTdgg29Mil8U/edit#gid=1562819822&vpid=A1

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Tomorrow, Saturday, December 5th CrossFit Route 7 athletes will be representing our community at SuperFit Lorton. Come out and see how these guys hard work measures up and pays off. We are so proud of the amount of participation from our box and the courage that it takes for one to challenge themselves in the realm of competitive exercise. For more info check this out! http://www.superfitgames.com/mid-atlantic/superfit-lorton-december-2015/. Spectator Tickets are $10, kids are free.

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3 Front Squats + 2 S2OH
5 sets of 1 cAdd Mediaomplex (ME)
(From the rack)

100 Overhead Squats (95/65, 75/55)
*every time you stop, 10 toes to bar

*********You have until Noon Friday December 4th*************
CFR7 Hoodies! $40 each. Reserve your hoodie by Friday noon so we can place an order. Fill out order form here:
https://docs.google.com/spreadsheets/d/1JYJBGSBWf3tAj7mIVK0C99WMeefHRQmXTdgg29Mil8U/edit#gid=1562819822&vpid=A1

***********Last Foundations of the Year Deal***************
As we prepare for an exciting New Year we are happy to offer if you are new to CrossFit our final foundations course for the year at the lowest rate ever for $49.99. This 4 day course from December 7-14th will help prepare you for day to day WODs here at CrossFit Route 7. Take advantage so you can get a head start on your 2016 fitness goals.Sign up on the website: https://crossfitroute7.com/how-to-join/

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Saturday, December 5th CrossFit Route 7 athletes will be representing our community at SuperFit Lorton. Come out and see how these guys hard work measures up and pays off. We are so proud of the amount of participation from our box and the courage that it takes for one to challenge themselves in the realm of competitive exercise. For more info check this out! http://www.superfitgames.com/mid-atlantic/superfit-lorton-december-2015/. Spectator Tickets are $10, kids are free.

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Bar Muscle Up Technique/progressions
RX: 5-4-3-2-1
Rest 1:1 between sets
conditioning:

Conditioning:
15 min AMRAP with a partner (both can work at the same time):
30 KB SDHP (24/16)
30 burpees over your partner who is holding a forearm plank
30 KB Goblet Squats (24/16)
200m suitcase carry