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

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

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).

CrossFit Route 7 is proud and honored to host 31 Heroes, On August 6, 2011, a tragedy shook the military community and Americans everywhere.  In a single instance, America lost 30 military service members, many of whom were members of the Navy SEAL community—and one military K9– when an Extortion 17 helicopter was downed in Afghanistan.  The 31Heroes Project serves to impact the lives of our nation’s heroes and their families, while remembering the fallen, through athletic endeavors and competitive fundraising events.  Since our first event in 2011, more than $1.5 million has been given back to our nation’s heroes and their families through grant-making opportunities and partnership programs. In 2015, The 31Heroes Project launched the initiative to send a designated number of veterans to distinguished brain centers across the country to receive cutting-edge treatment for Post Traumatic Stress Disorder and/or Traumatic Brain Injury.

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

Fitness & performance:

“31 Heroes”
AMRAP 31:
8 thrusters, 155/105
6 rope climbs
11 box jumps, 30/24
*Teams of two, one buddy runs 400m with 45/25 pound plate

Tomorrow!!! 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!

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

Fitness & performance:
Power cleans, 10×1 (A – 85%)
Split jerk, 10×1 (A – 85%)

50 pull-ups for time (if FX athletes are sore from Wed pull-ups they can do muscle up technique work)

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!

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

Fitness:
Front squat, 5×3 (A)

Performance:
Front squat, 5×3 (A)*

*Pause three seconds at the bottom of each squat.

Fitness & performance:
10-8-6-4-2-4-6-8-10:
Wallball shots, 20/14
*At the end of each round, do a 10x10m shuttle sprint.
**Athlete must bend down and touch the floor each time.

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!

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

Fitness:
Power clean; push press; jerk, 5×2.2.1 (A)

Performance:
1 power clean to 2 push presses, find a heavy complex

Fitness & performance:
12-9-6:
Power cleans (Fx: 135/95; Rx: 175/115)
Muscle ups (Fx: 2 pull ups/2 ring dips per rep)