Wednesday, January 28, 2015

Skills class at 8:30pm (please reserve and yes it counts as a class for Gold members). Skills covered: rope climbing technique (you need to be here if you couldn’t climb the ropes today!), rowing and kipping Handstand Push-ups (HSPU).
This Saturday, BCF will be closed (we’ll still have the Free Class, Foundations and Open Gym) to celebrate CrossFit Route 7’s Soft Grand Opening Celebration (we are up and running in our temporary space)!!! We are going to have FREE WODs running at 9am, 10am, 11am, and 12pm. We will have a beginner friendly partner WOD, so bring a friend who lives or works in the Tysons Corner area! Come celebrate the awesome beginnings of the new community and expansion of the BCF family! You won’t want to miss this fun day, can’t wait to see you there! Click here for link to Facebook invite page (registration is not required, just show up).
===========================================================
Fitness:
Back squats, 5×5 (A)*
*Add five to ten pounds from last week.
Performance:
Back squats, 6×3 (80-85%)
Fitness & performance:
AMRAP 10:
2 15′ rope climbs (bring tall socks, sweatpants or $10 cash to buy some tall BCF socks)
20 KB Goblet Squats (24/16)
200m Row