Ballston CrossFit » Saturday, February 9, 2019

Saturday, February 9, 2019

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!!

BCF Ninja Saturday at Nova Ninja


Northern Virginia Ninja Training is an amazing 5,600 square foot training facility shared with CrossFit Loudoun where we train athletes of all ages, sizes, and experience levels!

Focus is placed on obstacles similar to or inspired by NBC’s American Ninja Warrior and obstacle course racing. Training gives a unique approach to fitness that encompasses strength, conditioning, flexibility, problem-solving, and coordination. Training is adaptable to many skill and strength levels. Obstacles test upper body strength, grip strength, running, balance, jumping, speed, and endurance.

What: BCF Ninja Saturday!
When: Sat, Feb 9, 2:15pm
WhereNorthern Virginia Ninja
Cost: $15/person (cash)

See you there!


“Big Clean Complex”
6 Sets of the Following Complex:
High Hang Squat Clean + Hang Squat Clean + Squat Clean + Push Press
High Hang Squat Clean + Hang Squat Clean + Squat Clean + Push Jerk
High Hang Squat Clean + Hang Squat Clean + Squat Clean + Split Jerk

Goal is to build in weight each set
Courtesy: CrossFit New England

Note: Barbell cannot be dropped through the entire complex”
Partner 2-3 per bar, Rest Approx: 4-5 Minutes
Compare: 5/12/2017


3 x 10 (5L/5R) Turkish Get ups

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