Sunday, February 8, 2015


Sunday, February 8, 2015

Yoga with Alexis at 10am, free for all BCF and CFR7 members (bring a mat if you have one, or arrive early and grab one of the 15 we have available). Friends welcome to join for $10 cash.
B&R Barbell will not be meeting today for its normal session, as many of our athletes and coaches are competing in the Baltimore Weightlifting Open! If you want to come support or check out a meet, here’s the info:
Click here for a great yoga and CrossFit article.
WOD schedule for today (we added a new WOD due to demand at Sunday WODs) – we also pushed the WODs back 15 min so they don’t interfere with yoga. 11:15am, 12:15pm, 5:30pm. Please RESERVE classes!

Free Functional Movement Screens at BCF TOMORROW, February 9th starting at 7:30pm with Dr. Alcorn from The Jackson Clinics (Dr. Alcorn is a CF athlete with a L1 cert). Reserve your space here:
Chiro Dr. Joshua Alvarado from Arlington Pain & Rehab will be treating athletes for free from 6-7pm TOMORROW. First come first served.


The 2015 CrossFit Games, starts Thursday, February 26

Another year brings another chance to test ourselves through the CrossFit Open and we’re PUMPED! The road to the Games starts with the Open. The Open is 5 weeks long, with a different workout announced each week. Athletes do the workouts and enter their scores in the worldwide leaderboard. It is a fun, challenging, and exciting time because ANYONE can compete. This year includes a scaled division, so athletes of all ability levels can join in. We highly encourage you to register for the Open and participate in the worldwide CrossFit community. We guarantee you’ll do things you never thought possible. The registration fee is $20. Go here to register and select Ballston Crossfit as your affiliate. Let’s do this!

“Eva Lite”
3 rounds for time:
Run 800m
30 kettlebell swings, 32/24
30 pull ups
*Compare to 8/30/2013
Choice of 3 finisher:
1) 100 sit-ups
2) 50 medicine ball sit-ups
3) 25 GHD sit-ups