FYI – we will be doing the CrossFit Total on Thursday, so plan your rest day accordingly.
Proud of the great team we have at Ballston CrossFit and honored to receive recognition as one of the top 5 CrossFit boxes in the DC area (there are over 100 CF boxes in the DC metro area)!!
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
- Water Bottle
To register, click on the link below by Sept. 23. *Space is limited – please register ASAP.*
Skills class at 8:30pm (please attend if you want to keep this class): kipping handstand push-ups and toes to bar
Odds: 3 muscle up transitions
Evens: 5 box jumps, 28/24
- Run 200m
- 20 kettlebell swings, 24/16
- 20 overhead walking lunges 25/15
Odds: 3 muscle ups
Evens: 5 box jumps, 36/28
- Run 200m
- 20 kettlebell swings, 32/24
- 20 overhead walking lunges 45/25