Congratulations to Borna and Michelle Daftari and their beautiful new daughter Violet.

Hope everyone is ready 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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EMOM 16:
Odds: 3 muscle ups
Evens: 4 strict handstand pushups

Conditioing:
AMRAP 10:
10 burpees
20 front rack barbell lunges (in place), 45/35
30 double unders

Strength:
Front squat, 5×3 (80%)
*After each set, complete 5 barbell good mornings.
Metcon:
AMRAP 3
3 power cleans 135/95
6 burpees
Rest 1 minute then:

AMRAP 2:
2 power cleans 135/95
4 burpees
Rest 1 minute then:

AMRAP 1:
1 power clean 135/95
2 burpees

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:
EMOTM 10:
3 bench presses (choose weight)

AMRAP 15:
10 kettlebell swings, 24/16
10m handstand walk
10 kettlebell goblet squats, 24/16

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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Tech Work:
Power snatch technique

Conditioning:
In teams of four, AMRAP 25:
Run 200m
Max rep power snatches, 75/55
Max rep burpees
Max rep box jumps, 24/20
*Partners will switch stations once the run is finished. Score is total reps.

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