Lets get behind our athletes this weekend competing in Flex on the Mall, Saturday, June 6.  Show them some love for being ambassadors of Fitness, CrossFit Route 7 and Ballston CrossFit.  Some cheering, fresh fruit and water go a long way!

Also lets get ready to pick Coach Sarah’s brain for the Nutrition Seminar Thursday, June 11, 2015 at 6:30 pm.  The foundation of everything that you do starts with how you choose to fuel your body, bring a pad and pen and questions! Unlimited attendance will be available and we encourage you to bring a friend that has had questions or needed guidance on how they should eat. Drop-ins will be welcome for $20 cash.

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Strength:
Deadlift, 5×3 (85%)

Conditioning:
4 rounds, 1 minutes stations:
Ring rows
Toes to bar
Overhead Plate lunges, 45/25

Reminder – free class tonight at 6:30pm. Bring your friends (no CF experience required)!

Lets get behind our athletes this weekend competing in Flex on the Mall, Saturday, June 6.  Show them some love for being ambassadors of Fitness, CrossFit Route 7 and Ballston CrossFit.  Some cheering, fresh fruit and water go a long way!

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5 rounds for reps:
Max rep press, 70% of 1RM
Max rep sit-ups (capped at 50/round)
200m suitcase carry**
*Rest approximately 3 minutes between each round.

**10 burpee penalty for putting the kb’s down!

Optional finisher:
Handstand hold/walk technique

Lets get behind our athletes this weekend competing in Flex on the Mall, Saturday, June 6.  Show them some love for being ambassadors of Fitness, CrossFit Route 7 and Ballston CrossFit.  Some cheering, fresh fruit and water go a long way!

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Strength:
Back squat, find a 5RM

Conditioning:
4 rounds for time:
25 Wallball shots, 20/14
200m Run

Athletes: We know the weather is getting nice but remember to stay hydrated. Enjoy the Sunshine!

“Record Breaker”
AMRAP 24:
5 strict pull-ups
10 box jumps, 32/26
2 squat cleans @ 135/95

Thanks to all the athletes that have been spreading the word to their friends and family about the CrossFit Route 7 community. We cannot do this without you. It is our goal and pleasure to have a positive impact on the lives of others through fitness.  The more we grow, the more we help!

Strength:
Deadlift, 3×10 (ME)

Conditioning:
10 min AMRAP:
10 goblet squats 24/16
15 sit-ups
20 double unders