WOD/Events

Mark your calendars for this upcoming Monday, May 2! Free Nutrition Seminar with Elite Nutrition at 7:30 pm. Both Monday Boot Camp and the 7:30 pm WOD will be cancelled to host this exciting event and opportunity to learn how to optimize nutrition for well-being and athletic performance. Read more here! 
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Both Beginner and Intermediate Olympic Weightlifting Courses begin this weekend! Do not miss out on the chance to refine your technique and build strength!  Our beginner’s course is designed for athletes with less than one year of CrossFit experience. Both courses run 4 weeks and meet for 90 minutes.
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Team Work Warm up.
3 sets of:
15 Partner WBS
20 MB pass Sit Up
Rest :90 between sets
 
Partner WOD:
6 rounds (3 rounds each):
12-9-6:
Calorie Row
Burpees over the rower
Cap: 25 min

***Sign up now for our Beginner and Intermediate Olympic Weightlifting Courses! If we do not have high enough attendance we will not be able to hold these courses as frequently! Take advantage of a great opportunity to dial in your technique!***
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Strict Press
5 x 40%, 50% and 60%
* NO MAX EFFORT LIFTS. 5 exactly at the percentages
 
8 min AMRAP:
8 OHS 115/80 Fx: 95/96
8 Chest to Bar pull-ups Fx: pull-ups

Want your own BCF screen printed lululemon Gear?! The wait is now over!

BCF lulu gear!

1. Stop by lululemon athletica Clarendon to pick out and purchase your favorite product! Please note that not all product can be screen-printed, so check with their staff if you have questions.

2. Lululemon athletica will coordinate and cover the cost of screen-printing.

3. The final screen-printed product will be dropped off at Ballston Crossfit for your convenience!

 
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Sign Up NOW for one of our two Olympic Weightlifting Courses! This May, we are holding both a Beginner and Intermediate Olympic Weightlifting Courses. Our beginner’s course is designed for athletes with less than one year of CrossFit experience. Both courses run 4 weeks and meet for 90 minutes. Click the above links to read more about each course and register.
Classes begin this weekend!
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Rope Climb Technique
RX: 4 rounds of: 1 Legless + 2 standard
FX: 4 rounds of 3 Rope climbs
rest :90
 
10 Rounds For Time:
3 Squat Cleans 185/125, FX: 135/95
15 Double unders

Congratulations to all BCF members who competed in The Route 7 Rumble this past weekend and a huge thank you to all BCF members who came out and supported the event both as judges and spectators! From members competing in their first competition to members making it to the podium in their division, the day was a success and testament to our strength and community!
In addition, we had MANY snatch PRs… keep up the great work everyone!
View Photos from the day here. 
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Sign Up NOW for one of our two Olympic Weightlifting Courses! This May, we are holding both a Beginner and Intermediate Olympic Weightlifting Courses. Our beginner’s course is designed for athletes with less than one year of CrossFit experience. Both courses run 4 weeks and meet for 90 minutes. Click the above links to read more about each course and register.
Classes begin this weekend!
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Next Monday, May 2, join us for a Free Nutrition Seminar at 7:30pm hosted by Elite Nutrition. Read here for a Seminar Preview.
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Deadlift;:
5@75%, 3@85 and 1+ @95%
 
4 rounds:
200m run
20 box jumps 24/20
20m handstand walk Fx: accumulate 40 seconds of handstand hold

Sign Up NOW for one of our two Olympic Weightlifting Courses! This May, we are holding both a Beginner and Intermediate Olympic Weightlifting Courses. Our beginner’s course is designed for athletes with less than one year of CrossFit experience. Both courses run 4 weeks and meet for 90 minutes. Click the above links to read more about each course and register.
Classes begin this weekend!
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Front Squat
3 x 10 (A) 70-80%
* Perfect Movement
 
16-14-12-10-8
KBS 32/24 Fx: 24/16
T2B
 
Finisher:
50 push ups for time

Yoga today at 10:00am! Free for members, $10 for friends. Reminder: Sunday yoga at CFR7 every week at 5:45pm.
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Sign Up NOW for one of our two Olympic Weightlifting Courses! This May, we are holding both a Beginner and Intermediate Olympic Weightlifting Courses. Our beginner’s course is designed for athletes with less than one year of CrossFit experience. Both courses run 4 weeks and meet for 90 minutes. Click the above links to read more about each course and register.
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Bench Press
5@75%, 3@85 and 1+ @95%
 
7 min AMRAP (ascending ladder):
1 thruster (135/95)
1 muscle up
2 thrusters (135/95)
2 muscle ups
3 thrusters (135/95)
3 muscle ups….
FX:
1 thruster (115/80)
2 C2B pull-up
2 thrusters (115/80)
4 C2B pull-ups
3 thrusters (115/80)
6 C2B pull-ups

Come support our athletes competing today at The Route 7 Rumble!  Find out more information about the event here!
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25 mins
Clean and Jerk
Watch this video for inspiration! 
 
Snatch Balance:
6 x 1
working sets should be between 85-100%

Sign Up NOW for one of our two Olympic Weightlifting Courses! This May, we are holding both a Beginner and Intermediate Olympic Weightlifting Courses. Our beginner’s course is designed for athletes with less than one year of CrossFit experience. Both courses run 4 weeks and meet for 90 minutes. Click the above links to read more about each course and register.
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Route 7 Rumble is THIS WEEKEND at CrossFit Route 7!! Come out and support your fellow athletes who are competing! We are still in need of volunteers as well, let BJ know if you can help out!
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Back Squat
5@75%, 3@85 and 1+ @95%
 
12 rounds :30 work/:30 rest
Station 1: 10 m shuttles
Station 2: WBS 20/14
Station 3: SDHP 115/80, FX 95/65