Thursday, February 4, 2016


Thursday, February 4, 2016

Saturday, February 27, 3:00-5:00pm– BCF & CFR7 Ninja Saturday Funday! 
CrossFit Loudoun is home of Northern Virginia Ninja Training. CFL/NVNT has 5,600 square foot facility that features over a dozen ninja warrior obstacles including;

    • Two Warped Walls (one 8ft, one 14ft and cut outs at 10 & 12 ft)
    • Salmon Ladder
    • Devil Steps with ring toss, door knob, and peg ball obstacles
    • Canon Ball Alley
    • Jumping Spider with Rumbling Dice
    • Quintuple Steps
    • Balance Tank
    • Unstable Bridge & Ultimate Skywalker

and more! Come put your grip strength to the test as seen on American Ninja Warrior! #constantlyvaried
What: BCF & CFR7 Ninja Saturday Funday!
When: Sat, Feb 27 @3pm
Where: CrossFit Loudoun and Ninja
Why: because everyone wants to be a ninja!
Cost: $15/person (cash)
See you there!
Open Wod 14.2
Every 3 minutes for as long as possible complete:
From 0:00-3:00
2 rounds of:
10 overhead squats 95/65
10 chest-to-bar pull-ups
From 3:00-6:00
2 rounds of:
12 overhead squats 95/65
12 chest-to-bar pull-ups
From 6:00-9:00
2 rounds of:
14 overhead squats 95/65
14 chest-to-bar pull-ups
Etc., following same pattern until you fail to complete both rounds
**MASTERS MEN – includes Masters Men 55+
65-lb. overhead squats
Chin-over-bar pull-ups
**MASTERS WOMEN – includes Masters Women 55+
45-lb. overhead squats
Jumping chest-to-bar pull-ups
Overhead Squats
3 x 10 (A) choose heaviest weight possible

Rest as needed, commit to UB sets