Wednesday, June 1, 2016

Save the Date for these upcoming events! 
Sunday, June 12, 1:00pm @ Washington & Lee Track: Free Running and Pacing Clinic
Saturday, July 16, 7:05pm @ Nationals Park: BCF & CFR7 Nationals Game
Saturday, August 27, 4:30pm @ CrossFit Route 7: 4th Annual Ballston CrossFit/CFR7 AM vs PM Throwdown and Summer BBQ!
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Tonight in between the 5:30 and 6:30pm WODs we will do our Referral Raffle Drawing for a free month of membership! As a reminder, if you refer someone who enrolls in a CrossFit membership (beyond Foundations), you will be entered for the chance to win a free month at BCF!
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Front Squat
4 x 6 (A)
 
3 Sets of:
12 Bulgarian Split Squats AHAP (6 each Side)
Accumulate :45 L-sit Hold each round
*Rest as Needed
 
Finisher: Coach’s Choice 🙂