Tonight is the night! Join us at 6:30 pm for  WOD with Warriors functional fitness tribute to do the “21 Guns” WOD. Other WODs will be doing a different WOD (it will include kipping pull-up technique) – show up to find out what it is! 

WOD: 21 Guns
A 21 Gun Salute is the Nation’s highest display of honor, appropriately reserved for our Fallen troops on Memorial Day. Our WOD intends to replicate this, to honor our Nation’s Warriors, past, present, and future. The 21 minute workout and 21 repetitions signify a 21-gun salute, and the 5 exercises are one for each Branch of the Military.

Check out the facebook page: https://www.facebook.com/events/1403607459961079/

“21 Guns”
AMRAP 21:
400m run
21 pushups
21 box jumps
15 burpees
9 pullups
*Run can be subbed for 500m row.

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Skills:

Kipping Pull Up Technique

*Athletes Choice: 50, 75, or 100 Pull ups for time

*Check out: https://youtu.be/FHoKDa8dKI4

EMOM 21:

Minute 1: 5 Deadlifts @ 80-85%

Minute 2: Choose 5-10 Toes to Bar

Minute 3: Choose 5-10 HSPU (feel fee to go to a DEFICIT!)

*Continue pattern though out the 21 minutes

Hey Guys! Don’t forget about tomorrow’s RWB event. WOD with Warriors is a functional fitness tribute workout held twice a year on Veterans and Memorial Day at gyms all throughout the country. 

Check out the facebook page: https://www.facebook.com/events/1403607459961079/

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CFR7 members,

Thank you for your great feedback in our 2015 survey. We appreciate the time you took to provide us with your comments and suggestions on how we can continue to improve our operations. Due to your feedback, we are making the following operational changes to improve your experience at our boxes.

– Providing each box with dedicated full-time manager and coach: Going forward, you’ll see Chris focus on the BCF community ([email protected]) and BJ focusing on the CFR7 community ([email protected]). Please reach out directly to these guys regarding membership changes, programming questions, or any other questions you have.
– Adding a competitors program/team: starting this summer, we’ll be adding a competitors program/WOD every Sat from 2-4pm at CFR7. This 2 hour WOD will be led by Coach BJ and it will be free to Platinum members and $25 cash for Gold members or drop-ins from another box. This is going to be an awesome opportunity to compete against top athletes and train for competitions!
– Monthly skills and mobility classes: we will be adding mobility and skills classes on a monthly basis (typically on weekends). Mobility sessions will be free to all and the skills class will count as a class for Gold members.
– Nutrition seminar: we are working to set up a nutrition seminar at CFR7 (free and all are welcome to join, stay tuned for more details)
– Improved music selection: We welcome you to bring playlists and give them to your coach for your WOD! You can also upload playlists to Spotify and we can access them if you share them (username crossfitroute7)
– Notification of events: Some members have recently informed us they were not aware of upcoming events. We have an events section on the websites on the right side of the WOD tab. Events are also listed on the whiteboard.
– App for reserving classes: For those of you unaware, we have a very easy to use app for reserving classes (not currently necessary at CFR7, but just so you’re aware): http://crossfitroute7.zenplanner.com

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Fitness & performance:
“Glen”
For time:
30 Clean and Jerks (135/95)
Run 1 Mile
10 Rope Climbs
Run 1 Mile
100 Burpees

Former U.S. Navy SEAL Glen Doherty, 42, of Winchester, Massachusetts, assigned to a State Department security detail in Benghazi, Libya, died in an attack on a U.S. consulate on September 11, 2012. He is survived by his parents, Ben and Barbara, sister Katie, and brother Greg.

Hey Guys! Don’t forget about Thursday’s RWB event. WOD with Warriors is a functional fitness tribute workout held twice a year on Veterans and Memorial Day at gyms all throughout the country. 

Check out the facebook page: https://www.facebook.com/events/1403607459961079/

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Back squat, 10×1 (A)

In pairs, complete 3 rounds each:
400 Meter Row
50 double unders
*Partner 1 completes both row and DU then partner 2 goes.

Meathead Monday

With beach season just around the corner and temperatures climbing to potential-qualifying-shirtless levels, the first ever “Meathead Monday WOD” is going down today! MEN AND WOMEN come dressed in your most obnoxiously-neon tank-tops, short-shorts and/or jorts and get ready for a swolefest and washboard-abs extravaganza. Loud music, big time pumps and a rip-roaring good time for all, because everyone can be a meathead given the correctly weighted dumbbells, 80’s hairband music and perfectly timed flex-breaks. See you all there for a bi’s, tri’s and gainz festival for the ages!

Fitness & performance:
Bench press, 5×3 (ME)
Strict pull-ups, 4 sets of burnouts (feel free to go weighted)

4 rounds:
Burnout bicep curls (any form)
Burnout banded tricep pulldown

Ab finisher

Optional finisher: 5k run

Black and Red Barbell meets at 9am. Open gym from 9-11am.

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Yoga with Nina at Ballston Crossfit at 10am. Members of both boxes get free classes and for non-members its $10.

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). There is a huge pay parking garage under the space and you can also pay $1 to park at the Ballston Mall (4-5 blocks away).