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

====================================================

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).

Congratulations to Dale and Tracy Van Wagner on their new son Jack Xavier “Thor” Van Wagner!

Make sure you come out and show love to our athletes participating in the Festivus Games today at Crossfit Verity. It is an all scaled competition so that means next year it can be you. Good Luck to our Route 7 athletes.

=========================================================================================

Snatch:
3@75%, 2@80, 3 x 1 @ 85% (perfect technique and accuracy, you should not miss any lifts)

4 Rounds for time:
30 KBS 24/16
25 KB Dead lifts 24/16
20 OH Lunges (10/side)

Make sure you come out and show love to our athletes participating in the Festivus Games, Saturday, October 17 at Crossfit Verity. It is an all scaled competition so that means next year it can be you. Good Luck to our Route 7 athletes.

==========================================================================================================================

Strict Press 3 x 7
then 2 drop sets x 7 (Drop sets should be 15-20% lighter)

SuperFit Team Wod #3: Teams of 2
AMRAP 12:00
120 Goblet Squats 32/24 kg
Max Cal Row

FX: 24/16
One person working at a time

EMOM 20:
Odd: 5 TNG Power Cleans 65% of 1RM
Even: 200m run

AMRAP 10:
20 Double Unders
10 C2B (use hand protection!)

Fx: pull-ups (then scale to ring rows)

If time (or on your own): 2 rounds of 2 min plank holds with 1 min rest

Deadlifts:
7@80%, 5@85%, 3@90%

AMRAP 3, 5 and For time.
20 Cal Row
30 WBS 20/14 (yes, we know we are squatting a lot this week – squats are awesome!)
20 T2B
30 Box Jumps 24″
20 Burpees
30 S2OH 135/95
Rest 1:00 between AMRAPs
FX: 20″, 115/80

Athletes should focus on pacing, efficiency of movement and saving something in the tank for the Last round.