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).

Front Squat 3 x 7 AHAP

ECChampionship Wod 3
For Time:
50 OHS, 135/95
50 C2B Pull ups
50 Box Jump Overs, 24/20*
*must extend the hips on the box

Fx: 115/80 and regular pull-ups

We hope you enjoyed fun, family and food. Now come back to grind for a minute before you go home and finish up left overs.

Team Wod
AMRAP 30 Teams of 4; 2 guys/2 girls if possible
25 Pistols; FX:Lunges
50 Clean and Jerks 135/95; FX:115/80
100 Calorie Row
150 WBS 20/14
200 Double Unders

For this Holiday and everyday, The staff at CrossFit Route 7 is so thankful for the community of passionate, caring and hard working members. We are thankful for the opportunity to provide a fun and fruitful environment and build relationship that will last a life time.  We strive to be the best and to provide the highest quality of coaching, knowledge and programming. Thank you all for your patronage as we continue to grow and look to the New Year with Enthusiasm and great expectations. Happy Thanksgiving from CrossFit Route 7.

Oh yeah, No WODS today,  if you need to train there is a 10 am Wod at BCF!

No class on Thanksgiving.

Friday: 10:00 WOD, 11:00WOD

Saturday: 10:00 WOD, 11:00-12:00 Open Gym

Also, all members are welcome to pick up a WOD at BCF if more time options are needed.

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Handstand Walk Practice
RX: 150 ft. For Time
FX 75 ft. For Time

BCF vs. CFSA Throwdown WOD #1
20m OH Walking Lunge 45/25
30 Handstand Pushups 4″ deficit/games standard
20m OH Walking Lunge 45/25
20 Ring Dips
20m OH Walking Lunge 45/25
10/5 Muscle Ups
FX:m(M) Games standard HSPU/(F)1 abmat, 10 C2B Pull ups

15 Min Cap