Wednesday, February 24, 2016

FREE Muscle-up clinic from 4-4:30pm on Thursday with Coach Tucker! Skip out of work early and show up!
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OPEN workouts will be held on SATURDAYs at BCF and Fridays at CFR7.
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All Ballston CrossFit members and AVA Ballston Residents are invited to our BCF Paleo Potluck! Join us for an evening of community building and clean eating from 7:30-9:30pm in the AVA Ballston Lounge.
Please prepare a paleo appetizer, entree, or dessert for the group to share!
When: Saturday, February 27, 7:30-9:30pm
Where: AVA Ballston Lounge
4650 Washington Blvd
Arlington, VA 22201
**to the right of the tennis courts behind BCF**
RSVP on Facebook 
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GHD Hip Extension instruction
 
For Time, with a partner:
120 Cal Row
100 WBS 20/14
80 Cal Row
60 WBS 20/14
40 Cal Row
20 WBS 20/14

 
Finisher:
RX: 4×10 unbroken C2B pull-ups
FX: 4×10 unbroken pull-ups