Ballston CrossFit » Wednesday, August 19, 2015
Best CF gym in Arlington | Call Us:703-688-2238

Wednesday, August 19, 2015

Come say farewell to Coach Adam this evening! He is heading off to the wild wild west (CO) this weekend, but he’ll be coaching the 4:30pm, 5:30pm and 6:30pm WODs on Wed evening – so come bid him farewell! Adam has been a tremendous coach and asset to our team, he will be missed big time  🙁

We still need 5 athletes to compete in the 2015 Summer Throwdown and BBQ next weekend (feel free to sign up even if you are an evening athlete)!

Also, we need a final headcount on attendees by the end of this week so we can finalize our catering plans. Please update attendance on Facebook, thanks!  https://www.facebook.com/events/111965942479863/

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Fitness & performance:
Back squat, 5×3 (A; 90%)

Fitness & performance:
For time:
Run 800m
Rest 120 seconds
Run 600
Rest 90 seconds
Run 400m
Rest 60 seconds
Run 200m
*Score is total time.

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