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VA - Arlington Ballston Crossfit -'s Fundraiser:

WOD with Warriors - 21 GUNS at Crossfit Route 7

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BENEFITING: TEAM RED WHITE & BLUE

EVENT: 2016 Team RWB WOD with Warriors

EVENT DATE: May 24, 2016

VA - Arlington Ballston Crossfit -

THE STORY:

Join us for a short but sweet WOD, all exercises are scalable to your ability level. 

CFR7 is located right behind the new Tesla car dealership off Tyco Rd. From Route 7, turn onto Tyco Rd. and then Take your first left into the Tyco Road warehouse park (you’ll see Tesla in the front of the building -turn left at Tesla). Drive straight we will be located about 100m further on the Right,8504-b. We are the second set of garage doors. You will see our banner above the garage door -- just park along side the building out front and enter the door under the CrossFit Route 7 banner. There is also additional parking at the end of the building. Be sure to park in an actual parking space and don’t block one of the covered garage bays as they are utilized in the evening.

A 21 Gun Salute is the Nation’s highest display of honor, appropriately reserved for our Fallen troops on Memorial Day. This WOD intends to replicate this, to honor our Nation's’ Warriors, past, present and future. The 21- minute workout and 21 repetitions signify a 21-gun salute, with an exercise for each of the five Branches of the Military.

The WOD - 21 Guns

21 minute As many rounds as possible (AMRAP)
400 meter run*
21 pushups
21 box jump (24”/20”)
15 burpees
9 Pull-ups

* Adaptive or modified exercises can be used. Local Functional Fitness Coaches can asses your ability level and provide these modifications.

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Richard Hursh

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Joseph Balinas

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Nathan Claudio

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