Congratulations to Virginia’a own Ben Smith.  The 2015 CrossFit Games Fittest Man on Earth!

Lets Get ready for Saturday! We are honored to be a registered host for 31 Heroes!  Click here to register and donate. Locate CrossFit Route 7 or Ballston CrossFit under Virginia and follow instructions.  Lets make this an event to remember!

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We have been building to this 1RM Deadlift – lets hit some PR’s!

Fitness:
Deadlift, find 2RM

Performance:
Deadlift, find 1RM

Fitness:
4 rounds:
Row 300m
15 HSPU (women to an ABMAT)

Performance:
4 rounds:
Row 300m
15 deficit HSPU (men to a 45lb deficit and women to a 25lb deficit)

*15 min cap

Black and Red Barbell meets at 9 am. Open gym from 0900-1100.

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Yoga with Nina 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).

Fitness & performance:
Back squat, 10×3 (A; 80-85%)

Fitness:
Run 400m
Then 30-20-10:
Kettlebell swings, 24/16
Pull-ups
Then run 400m

Performance:
Run 400m
Then 30-20-10:
Kettlebell swings, 32/24
Chest to bar pull-ups
Then run 400m

2015 CrossFit Games have commenced!  http://games.crossfit.com

***Just Added!!!Learn how to climb a rope. Saturday, July 26, 0915-1000 here at R7. Methods and progressions to get you ready for 31 Heroes.***

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Fitness & performance:
Push press, 4×4 (A)

Fitness & performance:
AMRAP 9:
3 push jerk
3 toes to bar
6 push jerk
6 toes to bar
9 push jerk
9 toes to bar
*Continue to add three reps to each movement until the nine minutes are complete
Weights – Fx: 115/80; Rx: 135/95

Mobility EMOM 8:
2 Rounds of:
1/3: Couch Stretch Left
2/4: Couch Stretch Right
5/7: Pidgeon Stretch Left
6/8: Pidgeon Stretch Right

2015 CrossFit Games have commenced!  http://games.crossfit.com

***Just Added!!!Learn how to climb a rope. Saturday, July 26, 0915-1000 here at R7. Methods and progressions to get you ready for 31 Heroes.***

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Fitness and Performance:
Hang power cleans, 6×3 (A)

Fitness:
15-12-9:
Deadlift, 275/185
Over box jumps, 24/20

Performance:
15-12-9:
Deadlift, 315/205
Over box jumps, 30/24