Tuesday, November 10, 2015

Tonight – Free chiropractic services from Arlington Pain & Rehab from 5-6:30pm. If you are dealing with any pain or tightness, come get your body repaired!
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Bring a friend to WOD on Wed (November 11) for Veterans Day WOD Armistice! We are asking all members to bring one (or more) friends with you for a fun WOD in support of our Veterans! No CrossFit experience is needed.
https://ballstoncrossfit.com/november-11-bring-a-friend-to-wod-day-and-team-rwb-veterans-day-wod/
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This Saturday – 4th Annual BCF vs. CFR7 Throwdown, 6-9pm then out for drinks. Come support our competitors and meet some new friends!  https://www.facebook.com/events/180727718929063/
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Push Jerk: 3 x 5
RX: Increasing
Fx: Across
CFR7 October Challenge Wod
AMRAP 9:
3 Power Cleans + 3 S2OH + 3 Thrusters 115/80 (9 reps)
21 Double unders
FX: 95/65
*Barbell Complex must be unbroken for reps to count