2015 CrossFit Games have commenced! http://games.crossfit.com
***Just Added!!!Learn how to climb a rope. Saturday, July 26, 0915-1000 here at R7. Methods and progressions to get you ready for 31 Heroes.***
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Fitness and Performance:
Hang power cleans, 6×3 (A)
Fitness:
15-12-9:
Deadlift, 275/185
Over box jumps, 24/20
Performance:
15-12-9:
Deadlift, 315/205
Over box jumps, 30/24
Fitness & performance:
Bar muscle up technique
Click to see Technique!
Fitness:
AMRAP 20:
10 Curtis P’s, 75/55 – this is designed for lot’s of people to be able to FX…so go for it!
10 bastards
Run 400m
Performance:
AMRAP 20:
10 Curtis P’s, 115/80
10 bastards
Run 400m
Free class tonight at 6:30 pm. Bring your friends (no CF experience required)!
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Fitness:
Snatch technique
A) Snatch, 7×2 (A)
B) Snatch balance; overhead squat, 7×1.1 (A)
Performance:
Snatch technique
A) Snatch, find a heavy double
B) Snatch balance; overhead squat, 7×1.1 (90% of above)
Click to see Snatch Balance
Fitness:
Deadlift, 5×2 (A; 5-10# heavier than last week)
Performance:
Deadlift, find a heavy double
Then, 2×2 (90%)
Fitness:
5 rounds for time:
10 ground to overhead, 95/65
20 sit-ups
30 double unders
Performance:
5 rounds for time:
10 ground to overhead, 115/80
20 sit-ups
30 double unders
***No Wods or Open Gym this weekend due to the B&R Open. Feel free to workout at BCF, JUST SHOW UP, NO NEED TO RESERVE! allow yourself 15 minutes or more to find parking. ***
CrossFit Route 7 is hosting what we hope to be the first of many competitions. This weekend of July 18th and 19th please come check out The Black & Red Open, or the BROpen, is a two-day weightlifting meet that will showcase talent from the Maryland/Potomac Valley region, including a number of members that coach and train at BCF and CFR7. A schedule of the sessions and registered competitors is available via this hyperlink. We will need all the help we can get so keep an eye out for a volunteer sign-up sheet!
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***SUNDAY***Yoga with Nina at Ballston Crossfit at 10am. Members of both boxes get free yoga ($10 for friends).
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).
