Tuesday, November 17, 2015

Congrats to our teams for their 1st and 2nd place finishes in the throwdown this past weekend! Big congratulations as well to BJ for placing 1st, Rich for 2nd, and Nicole for 3rd in the individual division. Way to represent!
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Cold weather is arriving, it’s time to show God’s love and provide warm clothes to homeless on the streets of DC! If you have warm clothes you aren’t using anymore, please drop them into the box at Ballston CrossFit so we can deliver them to homeless in DC on Sunday, November 22nd!
https://ballstoncrossfit.com/sunday-november-22-2015-800am-1200pm/
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BCF Hoodies! Reserve your hoodie by Friday noon so we can place an order. Fill out order form here:
https://docs.google.com/spreadsheets/d/1JYJBGSBWf3tAj7mIVK0C99WMeefHRQmXTdgg29Mil8U/edit#gid=0
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Snatch – find a heavy single – 20 min
Snatch Balance 5×2 (ME – work up to 100-105% of snatch 1RM) – 15 min