Ballston CrossFit » Wednesday, September 17, 2014
Best CF gym in Arlington | Call Us:703-688-2238

Wednesday, September 17, 2014

NOTE – skills class is cancelled tonight (come attend the 8:30pm WOD)!

Spend your happy hour with Spark Yoga on Friday, September 26th @ 6 PM. Detox and strengthen with our Warm Vinyasa class: a vigorous flow that calms the mind, works the muscles, and burns calories. This class is complimentary to all BCF members. Please register by September 23rd and remember to BYOM!

Bring Your Gear:

  • Yoga Mat
  • Towel
  • Water Bottle

To register, click on the link below by Sept. 23. *Space is limited – please register ASAP.*

http://www.sparkyoga.com/workshops-events-details/2014/9/5/bcf-members-exchange

 

3rd Annual BCF vx. CFSA Throwdown!! Our top athletes will be competing against the top athletes from CFSA – mark your calendar to come cheer them on!!

https://www.facebook.com/events/640836602701432/?context=create&ref_dashboard_filter=upcoming&source=49

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Fitness:
Strict pull-ups, 4 sets of max reps

Performance:
Weighted pull ups, 6×3 (ME)

 

Fitness & Performance:
“Jack”

Jack

Army Staff Sgt. Jack M. Martin III, 26, of Bethany, Oklahoma, assigned to the 3rd Battalion, 1st Special Forces Group, Fort Lewis, Wash., died September 29th, 2009, in Jolo Island, Philippines, from the detonation of an improvised explosive device. Martin is survived by his wife Ashley Martin, his parents Jack and Cheryl Martin, and siblings Abe, Mandi, Amber and Abi.
AMRAP 20:

  • 10 push presses, 115/80
  • 10 kettlebell swings, 24/16
  • 10 box jumps, 24/20

*Compare to 4/9/2014: https://www.facebook.com/ballstoncrossfit/photos/a.587310024625871.1073741824.294215720601971/731658566857682/?type=1&theater

 

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