Ballston CrossFit » Monday, February 8, 2016

Monday, February 8, 2016

Paleo Dessert Tasting tonight from 6:00-8:00pm featuring Sweet Bees and Wild Heart Baking Co.!  There will be free tastings and desserts for sale so be sure to bring some cash!


Tomorrow, Tuesday, February 9, 6:30-8:00 pm, Free Boot Camp and Yoga at CrossFit Route 7! Let anyone you know who lives out that way about this great opportunity to sweat and stretch for free!

Additionally at BCF, Chiropractors from Arlington Pain and Rehab will offer free chiropractic treatment from 5:00-6:30 pm.


Please join us Thursday, February 11, 2016 at 8:00pm for our BCF Trifecta party: 4th Anniversary, Nutrition Challenge Completion and farewell to Coaches John, Jake, James and Sarah! Come out and celebrate the 4th anniversary of BCF! We’ll also be crushing some macos to celebrate the end of the 2016 Nutrition Challenge. Additionally, we’ll be bidding farewell to coaches Sarah, James, John and Jake.

Date: Thursday, February 11, 2016
Time: 8:00pm
Where: Carpool
4000 Fairfax Dr, Arlington, Virginia 22203


GHDSU Instruction
2 x 5-10


Team WOD: Teams of 3:
Partner 1 Rows 500 Meters
Partner 2 & 3 perform:
10 muscle ups (RX men)/C2B pull-ups (RX women, FX) – if you can do 5 muscle ups, do 5 muscle ups!
15 OHS 135/95 FX: 95/65
20 HSPU (Rx men to a 45lb deficit, RX women and FX athletes) to the floor – choose most difficult option attainable
25 Deadlifts 135/95 FX: 95/65
100 Double Unders

Partners Switch every 500 m

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