Saturday, June 9, 2018

Flex on the Mall!!! For the fourth year in a row, Coed Teams of 4 compete in the shadow of the Washington Monument with a view of the United States Capitol building. BCF will be sending a bunch of teams this year. Come out and cheer them on!
Start off your Saturday with a morning 5K through Arlington! Join Rock Recovery for a light run (or walk!) from the Ballston CrossFit gym on the Custis Bike trail in Arlington, VA. All proceeds will go to support Rock Recovery’s mission and help individuals struggling with disordered eating exercise and body image issues.
Free Beginner CrossFit Class at 12:00PM. Anyone interested in trying out a CrossFit class is welcome to come check out what BCF has to offer!!

Strength:
Front Squats
3 x 10 @ 85% of last week or 70% of 1RM
*Superset with 5-8 strict Chin ups
Conditioning:
3 Rounds for time:
21 Box Jumps (24/20)
15 Overhead Squats (135/95) (Fx: 95/65)
9 Bar Muscle Ups (Fx: Chest to Bar Pull ups)