Ballston CrossFit » Sunday, March 21, 2021

Sunday, March 21, 2021


Best of NoVA! Click HERE to vote BCF as the best CrossFit Gym in Northern Virgina! We have won this award 4 years in a row and would be honored to make it 5 straight! 

5 Year Member Spotlight!

Dustin Lieske (November 2015)

– How many days a week do you workout (and typically what time slot)?
5-6 WODS (5:30pm and Noon), Coreblast, Bootcamp, and Yoga

– What is your favorite thing about BCF?
The community and the quality of the coaching/programming

– What is your favorite movement/workout? Least favorite?
Favorite is the clean, least favorite is overhead squat

– What accomplishment are you most proud of (inside or outside the box)?
I just recently got strict ring muscle ups for the first time. Due to a bad sports related shoulder injury and surgery that didn’t go according to plan, I never thought I’d be able to do those. The way the body is able to adapt/compensate never ceases to amaze me. Also, let the Led out Fridays.

– What is one goal you would like to accomplish in the next year?
Handstand walks

– What advice can you provide to people new to the box?
Take care of your body! Make time for the daily pre/post WOD mobility or do your own routine, attend the mobility seminars/classes, and most importantly take advantage of the free Sunday yoga classes. I could go on forever about all of the benefits of yoga, but specific to CrossFit are increased flexibility/RoM, balance, and being in-tune with your biomechanics (all critical for injury prevention). At BCF we’re super fortunate to have two great yoga instructors who are also CrossFit athletes, so they know just what our mind/bodies need after a long week of workouts.

Strength: 

EMOM 12
1: :15 – :30 L-Sit Hold (
Fx: Tuck Hold)
2: 6 Strict TTB (
Fx: Strict Straight Leg Raises)
3: 8 Ring Body Saws (
Fx: :30 Ring Plank)
4: Rest

Conditioning:

AMRAP 16
200m Run
8 Each Arm Kettlebell Push Press (24/16) (
Fx: 16/12) (Rx+: 32/24)
200m Run
16 Handstand Push Ups (
Fx: 10 HSPU)

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