Congratulations to all of the CrossFit Route 7, Ballston CrossFit, and Black and Red Barbell members who competed and represented our strong community at the Baltimore Open at the Athletic Asylum at CrossFit White Marsh this past Saturday and Sunday. Not only did we have numerous PR’s, qualifying totals, and first-timers getting their first taste of competitive weightlifting, we had lifters in every session and represented the Black and Red with sportsmanship, cheers and support that spread through that room as we had quite the group of “Black and Redders” present in the seats throughout the weekend.

A special thank you to our amazing coaches Mike Hom, John Bova and Jake Schmitt for spending countless hours with the athletes in preparation for our club’s first meet since bringing everyone together at CFR7. The future is filled with exciting work, conquests and fun because of their expertise, patience, and gentlemanly good looks.

Lastly, we wouldn’t all be together if it weren’t for our fearless leader, Tucker Jones and his tireless work to create the ideal environment to train and grow and allow all our athletes to push themselves day in and day out and go after any and all goals they have.

The 2015 CrossFit Games, starts Thursday, February 26

This is our very first CrossFit Open as a gym and we’re PUMPED! The road to the Games starts with the Open. The Open is 5 weeks long, with a different workout announced each week. Athletes do the workouts and enter their scores in the worldwide leaderboard. It is a fun, challenging, and exciting time because ANYONE can compete. This year includes a scaled division, so athletes of all ability levels can join in. We highly encourage you to register for the Open and participate in the worldwide CrossFit community. We guarantee you’ll do things you never thought possible. The registration fee is $20. Go here to register and select CrossFit Route 7 as your affiliate. Let’s do this!

https://games.crossfit.com/cf/login?returnTo=%2Fregister-athlete&flow=games

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Press, 5×3 (ME = max effort)

4 rounds, 1 minute stations:

• Shoulder to overhead, 115/80
• Games Standard Box jumps, 24/20
• Burpees to 6″ jump
• Toes to bars

The 2015 CrossFit Games, starts Thursday, February 26

This is our very first CrossFit Open as a gym and we’re PUMPED! The road to the Games starts with the Open. The Open is 5 weeks long, with a different workout announced each week. Athletes do the workouts and enter their scores in the worldwide leaderboard. It is a fun, challenging, and exciting time because ANYONE can compete. This year includes a scaled division, so athletes of all ability levels can join in. We highly encourage you to register for the Open and participate in the worldwide CrossFit community. We guarantee you’ll do things you never thought possible. The registration fee is $20. Go here to register and select CrossFit Route 7 as your affiliate. Let’s do this!

https://games.crossfit.com/cf/login?returnTo=%2Fregister-athlete&flow=games

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Front squat, 5×3 (A)

CrossFit Open 13.3 WoD AMRAP 12:

• 150 wallball shots, 20/14
• 90 double unders
• 30 muscle ups

Gym is closed today.

B&R Barbell will not be meeting today for its normal session, as many of our athletes and coaches are competing in the Baltimore Weightlifting Open! If you want to come support or check out a meet, here’s the info: https://www.eventbrite.com/e/2015-baltimore-open-tickets-14856890359

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Yoga with Alexis 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).

B&R Barbell will not be meeting today for its normal session, as many of our athletes and coaches are competing in the Baltimore Weightlifting Open! If you want to come support or check out a meet, here’s the info: https://www.eventbrite.com/e/2015-baltimore-open-tickets-14856890359

Open gym is cancelled today as well

The 2015 CrossFit Games, starts Thursday, February 26

This is our very first CrossFit Open as a gym and we’re PUMPED! The road to the Games starts with the Open. The Open is 5 weeks long, with a different workout announced each week. Athletes do the workouts and enter their scores in the worldwide leaderboard. It is a fun, challenging, and exciting time because ANYONE can compete. This year includes a scaled division, so athletes of all ability levels can join in. We highly encourage you to register for the Open and participate in the worldwide CrossFit community. We guarantee you’ll do things you never thought possible. The registration fee is $20. Go here to register and select CrossFit Route 7 as your affiliate. Let’s do this!

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Hang power clean, 6×3 (A)

10-9-8-7-6-5-4-3-2-1:
Power clean, 135/105
Handstand pushups

Heads up! Open gym is cancelled this upcoming Saturday (2/7). But good news, starting next week, there will be open gym time on both Saturday and Sunday every week, 11-1 on Saturdays and 9-12 on Sundays!!!

The 2015 CrossFit Games, starts Thursday, February 26

This is our very first CrossFit Open as a gym and we’re PUMPED! The road to the Games starts with the Open. The Open is 5 weeks long, with a different workout announced each week. Athletes do the workouts and enter their scores in the worldwide leaderboard. It is a fun, challenging, and exciting time because ANYONE can compete. This year includes a scaled division, so athletes of all ability levels can join in. We highly encourage you to register for the Open and participate in the worldwide CrossFit community. We guarantee you’ll do things you never thought possible. The registration fee is $20. Go here to register and select CrossFit Route 7 as your affiliate. Let’s do this!

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Front squat, find a 1RM

30-20-10:
Thrusters, 85/55
*Row 500m after each round.