Thursday, March 26, 2015

Come cheer on the top men and women from BCF & CFR7 as they compete against each other in Open WOD 15.5!!! This will be a fun, social event – come meet new friends! Feel free to bring invite your friends if they are interested in CrossFit or just want to see what you do every day!
Womens WOD will start at 7:45pm and mens WOD kicks off around 8:30pm.
Feel free to bring a few beers and cheer for your friends as they compete head to head!!
WHEN: Friday, March 27 at 7:30pm – 9:30pm
WHERE: CFR7 – 8504 Tyco Rd, Vienna, Virginia 22182
 
Come test your fitness in a paintball battle between BCF & CFR7 athletes this SUNDAY!! We will go to either Pevs Paintball or Hogback Mountain (TBD). Price TBD (working on a group discount depending on how many are joining). Friends welcome to join!
We’ll grab some lunch after the dust has settled…losers buy 😉
============================================================
Fitness:
Power clean technique then 10×1 (A)
Performance:
Power clean, find a heavy single
 
Fitness:
9-7-5
Muscle up transitions including ring dip (x2)
Hang power clean, 115/80
*Complete 50 double unders after each round.
Performance:
9-7-5:
Muscle ups
Hang power clean, 155/105
*Complete 50 double unders after each round.