Ballston CrossFit » Sunday, Aug 3, 2014
Best CF gym in Arlington | Call Us:703-688-2238

Sunday, Aug 3, 2014

New schedule is in effect. The following classes have been added (all of these classes count as a class if you are on a Gold membership):

  • Sun Open gym from 12pm-1:15pm (we still have Open gym on Sat as well, it is at 12pm this week)
  • Monday Barbell Club 8:30-9:30pm (note – you may only sign up for ONE weekday Barbell Club every week, no exceptions)
  • Wednesday Skills Class 8:30pm – 9:30pm. This will be a chance to work on double unders, kipping (pull-ups, HSPU, toes to bar), muscle ups, etc. We will work on 2 skills each week, which will be posted to the WOD page with the Wed WOD.

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Fitness:
Snatch, 10×1 (A)

AMRAP 12:

  • 6 muscle up transitions (on rings with band)
  • 6 power cleans, 115/80
  • 9 kettlebell swings, 24/16


Performance:
Snatch, 5×1 (80%); 5×1 (85%)

AMRAP 12:

  • 3 bar muscle ups
  • 6 power cleans, 155/105
  • 9 kettlebell swings, 32/24

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