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

Thursday, July 3, 2014

Remember to fill out the BCF survey sent via email (it’ll only take about 15 min and we send it once per year) – your feedback is valuable to us! Today is the last day to fill it out before we close the survey and analyze the results.

July 4th schedule: WODs at 9am and noon. Reserve now and we’ll add more WODs if we need them. Regular schedule on Thursday and Saturday.

REMINDER – bring a friend (or several friends) to WOD on Tuesday (no need to reserve, we’ll have space in class). Free t-shirt/tank to the member who brings the most friends!

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Fitness:
Press, 5×5 (A)

Performance:
Press, 3×2 (ME), 2×10 (ME)

 

Fitness & performance:
For time:

  • 200 double unders
  • Row 2000m
  • Run 1 mile

Evening classes (due to rain):

  • Row 2000m
  • 200 double unders
  • Ros 2000m

 

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