Congratulations to Caroline. Read all about her on our Athletes success story page. https://crossfitroute7.com/caroline-ruckstuhl/

Jordan is back to provide another treatment session for you athletes that are feeling a little banged up. She will be treating 6 people with in the hour treatment session. First come first serve, so please reserve your spot online.  Reservation opens Monday, November 16 on the Crossfitroute7.com schedule page.

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EMOTM 10: 1 power clean, 2 front squats, 1 shoulder to overhead

For Time:
100 Double Unders
75 Push Press 75/55*
50 Burpees Over the bar
25 C2B Pull ups

*no one is allowed to “drop” this light barbell on the ground/platform, must place it down

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

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).

Join us Tonight at CrossFit South Arlington for the 4th annual BCF vs. CFSA Throwdown. CrossFit South is located in Arlington. 607 S Ball St, Arlington, VA 22202

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Deadlifts 5 x 3 (A)

6 Rounds for time:
12 Push Press 95/65
12 Front Rack Lunges 95/65
FX: 75/55

Join us Saturday at CrossFit South Arlington for the 4th annual BCF vs. CFSA Throwdown. CrossFit South is located in Arlington. 607 S Ball St, Arlington, VA 22202

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Partner Wod (one partner working at a time)
AMRAP 8:
10 T2B
10 C&J 135/95 (power clean permitted)
Rest :90
AMRAP 8
20 CAL ROW
20 OHS 95/65
Rest :90
AMRAP 8:
30 Burpees
30 Double Unders
*3 scores, 1 per AMRAP

We got another one. Congratulations to Andrew (Andy) and Tiffany and big brother Lucas for there new addition. Let’s welcome Madelyn Kaili Watson born at 8 am on veterans day, born 8 lbs 3 oz. Andy says the family is doing great.  Congratulations from the CFR7 fam!

Join us Saturday at CrossFit South Arlington for the 4th annual BCF vs. CFSA Throwdown. CrossFit South is located in Arlington. 607 S Ball St, Arlington, VA 22202

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Front Squat 3 x 7 AHAP

EMOTM 12:
1) 20 Russian KBS 32/24 FX: 24/16
2) 20/15 ring rows
3) 20/15 Row Cals
4) 1 min plank hold
**Rotating Stations

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