Thursday, July 1, 2021

30
Jun

Thursday, July 1, 2021

BCF/CFR7 Nationals vs. Padres baseball game July 17th!!!

Make sure you reserve and purchase your spot by July 6th (sorry for the short notice).  

Tickets are $26 (scoreboard pavilion section area 241) and tickets include a $7 concession credit (FREE BEER!).   Friends are welcome.

Members need to reserve their space by sending money to [email protected] or inf[email protected] via Venmo or PayPal (be sure to choose sending money to a friend so no fees!) or giving $26 cash to one of the managers.  

Payments for tickets are due by noon on July 6th (no exceptions)!  

This promises to be an amazing time with our awesome box communities!  

We will be sitting in the scoreboard pavilion area 241 (and hanging at that bar).  

Where: Nationals Stadium
What: BCF & CFR7 Nationals Game
When: Saturday, July 17, 7:50-10:05 pm
Price: $26 >> Cash, Paypal, or Venmo accepted  


This WOD is named “The BCF WOD” because CrossFit Headquarters reached out to us in May 2012 (only 4 months after the gym opened) to host a WOD demo. They sent us the workout and then brought in the CF Media Team to shoot the video. Check it out (and get a good laugh at what BCF used to look like!):

Coditioning:

“The BCF WOD”
AMRAP 20
5 Chest to Bar Pull Ups
5 Ring Dips
15 Air Squats

Compare to 9/19/2019

Finisher:

EMOM 12
1: :15 – :30 Paralette L-Sit Holds (Fx: Tuck Holds)
2: 5 Each Side Pallof Press
3: 10 – 20 Seated leg lifts over KB
4: 100m Jog