Welcome back from your holiday weekend, I hope you have your recipes ready for our 1st WOD and Potluck this Saturday at 2pm.  DJ Doughty (Ryan) will be laying down the tracks during the CrossFit Route 7 workout and consumption of gains.

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Strength:
Bench press, 3×10 (A)

Fitness:
3 rounds for time:
Run 400 meters
20 Kettlebell swings, 24/16
60 double unders

HAPPY INDEPENDENCE DAY WEEKEND!

AMERICA!!! Happy 4th Athletes!

Canadian Forces Corporal Nicholas Bulger, 30, of Peterborough, Ontario, assigned to the 3rd Battalion of Princess Patricia’s Canadian Light Infantry, based out of Edmonton, Alberta, died July 3, 2009 while on patrol in the Zhari district of Afghanistan when an improvised explosive device exploded near his vehicle. Cpl. Bulger is survived by his wife Rebeka, and daughters Brookelynn and Elizabeth.

Fitness & performance:
“Bulger”
10 rounds for time:
Run 200m
7 chest to bar pull ups
7 front squats, 135/95
7 handstand pushups
Compare to 11/24/2014

Family: Make sure you give Steve Kwiatkowski a hive five for all his success and being our Athlete Spotlight recipient. We are always watching your growth and we want to celebrate you all as a community. Learn more about Steve here.

CFR7 will close Friday, July 3rd at 1:30 pm . Regular am classes (0530, 0630, 0730,1200) will be available and we will run Open Gym through the morning from 0830-1200.  Saturday, July 4 we will have our regular 10:00 am WOD and open gym.  If you’re in need of more WOD options, ALL members please feel free to workout at Ballston Crossfit.

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Strength Complex:
1Power snatch + 2hang snatch, 6 x 1+2 (ME)

Fitness:
Complete 50 box jumps, 24/20 for time*
*Every minute on the minute, perform 3 power snatch (95/65)

Family: Make sure you give Steve Kwiatkowski a hive five for all his success and being our Athlete Spotlight recipient. We are always watching your growth and we want to celebrate you all as a community. Learn more about Steve here.

CFR7 will close Friday, July 3rd at 1:30 pm . Regular am classes (0530, 0630, 0730,1200) will be available and we will run Open Gym through the morning from 0830-1200.  Saturday, July 4 we will have our regular 10:00 am WOD and open gym.  If you’re in need of more WOD options, ALL members please feel free to workout at Ballston Crossfit.

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TEAM WOD!:
In teams of three:
A. AMRAP 7 of thrusters:
50 reps at 95/65
50 reps at 115/80
AMRAP at 135/95
Rest 3 minutes

B. AMRAP 7 of hang power cleans:
50 reps at 135/95
50 reps at 155/105
AMRAP at 175/115
Rest 3 minutes

C. AMRAP 7 of deadlift:
50 reps at 185/125
50 reps at 225/155
AMRAP at 275/185