Remember to submit your 16.5 Scores tonight by 8:00pm! Congratulations to everyone who has competed over the past 5 weeks!
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April Save The Dates:
Friday, April 8: Ladies’ Wine & WOD Night
Friday, April 15: Guys’ WOD & Whiskey Night
Saturday, April 23: Route 7 Rumble
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“Olympic Total”
1 RM
*Snatch
*Clean and Jerk
Reminder: No Yoga today due to Easter Sunday! All other classes will remain as regularly scheduled.
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Remember to submit your 16.5 scores by 8:00 pm Monday night! Great work everyone! Thank you to everyone who came out last night for Saturday Night Lights to support our community!
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1 Mile Run
RPE of 7-8
*Athletes should focus on breathing and pace
Partner Wod (one partner working at a time): 24 Min Cap
50 Calorie Row
50 Box Jump Overs, 24/20
50 Deadlifts, 185/125
50 Wall Balls, 20/14
50 Ring Dips
50 Wall Balls, 20/14
50 Deadlifts, 185/125
50 Box Jump Overs, 24/20
50 Calorie Row
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SATURDAY NIGHT LIGHTS TONIGHT AT CFR7!
7:15-9:30 pm
BYOB and bring friends and family!
Three Heats of Workout 16.5, Free samples of Power Supply meals, and a great night of competition and community!
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WORKOUT 16.5
21-18-15-12-9-6-3 reps for time of:
Thrusters
Burpees
Men use 95 lb.
Women use 65 lb.
Scaled (Scaled Men, Scaled Masters Men 40-44, Scaled Masters Men 45-49, Scaled Masters Men 50-54, Scaled Women, Scaled Masters Women 40-44, Scaled Masters Women 45-49, Scaled Masters Women 50-54)
21-18-15-12-9-6-3 reps for time of:
Thrusters
Burpees
Men use 65 lb.
Women use 45 lb.
Tomorrow night is the BIG night… Saturday Night Lights 16.5 Open Throwdown at CrossFit Route 7!
Come cheer on the top men and women from BCF & CFR7 as they compete against each other in Open WOD 16.5!!! This will be a fun, social event – come meet new friends! Feel free to bring your friends if they are interested in CrossFit or just want to see what you do every day!
BYOB and cheer for your friends as they compete head to head!! Power Supply will be there with free samples to enjoy!
Congratulations to everyone who has competed in the 2016 CrossFit Open! It has been fun to watch the improvement of all of our athletes and the PR’s that have been set during the process (so many athletes can now do ring and bar muscle ups!!)!!
1st Heat “Team CFR7” – kicking off at 7:15pm
2nd Heat “Team BCF” – kicking off at 8pm
3rd and Final Heat – kicking off at 8:45pm
Where is CFR7?
CFR7 is located right behind the new Tesla car dealership off Tyco Rd. From Route 7, turn onto Tyco Rd. and then when you see the Tesla dealership, take a left into the first entrance and then drive straight (heading down the alley in the back of the building). Drive straight about 300 meters and we will be located on the right (8504-B). You will see our sign above our huge garage door (our paint is red and black) — just park along the side the building and enter the door under the CrossFit Route 7 banner. There is also additional parking at the end of the building in the back – be sure to park in an actual parking space. If you are having difficulty finding us, drive around the entire building and you’ll locate our space around the back.
After party: TBD
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Strength:
5×2 (A) Power Cleans
Conditioning:
5 rounds:
15 KB swings 24/16
15 box jumps 24/20
200m run
The Final Open Workout, 16.5, will be announced tonight! Our top athletes will compete in 16.5 this Saturday, March 26, at our Saturday Night Lights 16.5 Open Throwdown at CrossFit Route 7!
Heat Times:
1st Heat “Team CFR7″ – kicking off at 7:15pm
2nd Heat “Team BCF” – kicking off at 8pm
3rd and Final Heat – kicking off at 8:45pm
Invite your friends, BYOB, and get ready to celebrate the finale of The 2016 Open!
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4 Supersets of:
6-8 Barbell Row (ME)
6-8 Bench Press (ME)
Rest as needed (18 minutes working time0
AMRAP 12:
40 Double Unders
30 Sit-ups
20 Overhead Lunges (in place) 45/25
Congratulations to everyone who has competed in the 2016 CrossFit Open! It has been fun to watch the improvement of all of our athletes and the PR’s that have been set during the process (so many athletes can now do ring and bar muscle ups!!)!!
Big shout out to our top performers from BCF & CFR7 who have earned a spot in our 16.5 Throwdown on Saturday night!!
https://games.crossfit.com/lboards/result?id=1148582
Come cheer on your friends and fellow athletes in this fun Throwdown competition Saturday night starting at 7pm at CrossFit Route 7!!
1st Heat “Team CFR7” – kicking off at 7:15pm
2nd Heat “Team BCF” – kicking off at 8pm
3rd and Final Heat – kicking off at 8:45pm
Look over list of competitors here!
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Ring Muscle Up Technique
EMOM 16:
Min 1: 10 unbroken Thrusters 115/80 Fx: 95/65
Min 2:10 over the bar burpees
Min 3: 6/4 Ring or Bar Muscle Ups (or what maintainable effort) FX: 10/6 C2B
Min 4: 200m Run
Free Chiropractic Treatment tonight from 5:00-6:30pm thanks to Arlington Pain and Rehab Clinic!
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Free Class tonight at 6:30 pm! Invite your friends and join them in a fun, free, introduction to CrossFit workout.
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Saturday Night Lights is THIS Saturday, March 26, from 7:15-9:30 pm at CrossFit Route 7! The top 30 athletes from BCF and CFR7 who competed in The Open will be throwing down in 3 heats for final workout, 16.5! Come out to celebrate everyone’s hard work over the past 5 weeks and cheer on our community.
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On Facebook? Join our private group for Ballston CrossFit Members only!
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Back Squat 5 x 2 @90%
4 Rounds for time:
15 Overhead Squats 115/80 FX:95/65
15 Hang Power Cleans 115/80 FX:95/65
Remember to submit your 16.4 score by 8:00 pm tonight! Once the results of 16.4 are in we will determine the 3 heats for this Saturday’s 16.5 Throwdown at CrossFit Route 7. Invite your friends, BYOB, and RSVP on facebook!
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Having pain/tightness?!? Chiropractors from Arlington Pain and Rehab will be offering free chiropractic services on the dates listed below from 5-6:30pm. First come, first served basis for basic treatment and information. Don’t miss the opportunity for some professional help with your self-care.
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Save the date for the following April Events:
Friday, April 8: Ladies’ Wine & WOD night
Friday, April 15: Guys’ Whiskey & WOD night
Saturday, April 23: Route 7 Rumble
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EMOM 10:
1 Snatch
Starting 50-60# under 1RM
increase 5-10 lbs every minute
2 x AMRAP 4 (rest 2:00 between AMRAPs)
8 Shoulder to Overhead 135/95 Fx:115/80
8 Deadlifts 135/95 Fx:115/80
8 Games Std. Box Jumps 24/20