Free Beginner CrossFit Class at 6:30PM. Anyone interested in trying out a CrossFit class is welcome to come check out what BCF has to offer!!
Strength:
Strict Press;
5 x 4(ME: Working Sets start at 70%)
Conditioning:
“Annie”
50-40-30-20-10:
Double unders
Sit-ups
compare: 6/21/2017
After “Annie”Rest 5:00, then:
1K Row
Core Blast with Shauna at 6:45pm!!!
Free trial CrossFit class at 7:45pm tonight – invite your friends to join us for free Day 1 of Foundations to experience the difference of a CrossFit workout!
Having pain/tightness?!? Chiropractors from Arlington Pain and Rehab will be offering free chiropractic treatment on the dates listed below from 5-6:30pm. First come, first served basis for basic treatment and information. Don’t miss the opportunity for some professional help with your self-care.
Strength:
Back Squat
5 x 4 (ME: Working Sets start at 70%)
Conditioning:
AMRAP 15:
200 m Run
15 Box Jumps 24/20
10 Hand Release Push up
WELCOME COACH BRANDON TO BCF!!!
My name is Brandon Higgins. I’ve coached since I was 18 years old, first starting as a wrestling coach for my former high school in Northeast Pennsylvania. As time passed coaching at many different schools and being around the sport, I started working for a club program called Rock Solid Wrestling. In 2009 to 2013 I worked as an Assistant Coach for Rocky Bonomo, a former Division l College wrestling coach. I learned quickly how to work with big crowds and had the privilege to teach some really dedicated athletes. Eventually our club wanted to add an extra strength and conditioning program, which is when I first came across CrossFit.
In 2013, I acquired my Level 1 Certification and I fell in love with CrossFit. It was a great tool to help our athletes become faster, stronger, and helped me as well. Later on, we became Venomous CrossFit where I held the title with my good friend as Head Coach. A few years in, I found a great opportunity to move to Norfolk, Virginia to live with my fiancé and focused only on CrossFit. The love grew stronger everyday, I coached 27 classes per week and helped grow CrossFit Little Creek into the gym it is now. I now hold my Level 2 CrossFit Certification. I really am looking forward to my new adventure at Ballston Crossfit, where I know I will continue to grow as a coach.
I hold the following qualifications:
Overview of Week:
Monday: Team WOD
Tuesday: Back Squat
Wednesday: Strict Press
Thursday: Rope Climbs
Friday: Deadlifts
Saturday: Hero WOD “Nate”
Sunday: Snatch Balance
Team WOD:
Teams of 3
For Time:
30 Power Clean and Jerks (95/65) (Fx:75/55)
25 Power Clean and Jerks (135/95) (Fx:95/65)
20 Power Clean and Jerks (165/115) (Fx:115/80)
15 Power Clean and Jerks (185/125) (Fx:135/95)
10 Power Clean and Jerks (205/145) (Fx:155/105)
Every 4:00 including start:
30/25 Cal Row
20 Pull Ups
40:00 CAP
Post-WOD Finisher:
Accumulate a 3:00 Free standing handstand:
Fx: Wall Facing practice pulling feet off the wall
Yoga with Liz at 10:00am!!!
Strength:
EMOM 12:
1 Power Snatch (Max Effort)
*increase weight every minute (Start at 65%)
Conditioning:
4 Sets of:
6 Pendlay Rows (Across)
20 Bulgarian Split Squats (10 each Leg)
15 GHD Sit ups/ 15 V ups
10 m Broad Jump
Free Beginner CrossFit Class at 12:00PM. Anyone interested in trying out a CrossFit class is welcome to come check out what BCF has to offer!!
Gymnastics Skill/Strength:
30 Ring Muscle Ups for time
Fx: Ring Muscle Up technique or 30 Chest to Bar Pull ups + 30 Ring Dips
Other Scales
*30 Pull ups + 30 Ring Dips
*30 Ring Rows + 30 Push Ups
Conditioning:
For Time:
7-14-21-14-7
Thrusters 95/65 (Fx: 75/55)
Burpees over the bar
Strength:
Front Squat:
3 x 6 (ME: Working Sets start at 70% of 1RM Front Squat)
Conditioning:
For time:
800m Run
30 Power Cleans (155/105) (Fx: 115/80)
800m Run
Strength:
Should-to-overhead Complex:
5 sets:
2 Push Jerks + 1 Split Jerk (Across: 80% of 1 RM Jerk)
Conditioning:
3 Rounds:
Row 500m
Rest 4:00
Record slowest time
Strength:
Deadlift
3 x 6 (ME: Working Sets start at 70%)
Conditioning:
For Time:
AAB Cals (30/25) (Fx: 25/20)
200 m KB Suitcase Carry (32/24) (Fx: 24/16) (100m L/100mR)
50 Double Unders
200 m KB Front Rack Carry (32/24) (Fx: 24/16) (100m L/100mR)
50 Double Unders
Core Blast with Shauna at 6:45pm!!!
Free trial CrossFit class at 6:30pm tonight – invite your friends to join us for free Day 1 of Foundations to experience the difference of a CrossFit workout!
Conditioning:
AMRAP 4:
5 Power Snatches 135/95, Fx: 95/65
5 Chest 2 Bar Pull Ups, Fx: Pull Ups
Rest 4:00 (take a 400m jog)
AMRAP 4:
6 Push Jerks 135/95, Fx: 95/65
6 Toes to Bar
Rest 4:00 (take a 400m jog)
AMRAP 4:
7 Hang Power Cleans 135/95, Fx: 95/65
7 Box Jumps 30/24, fx:24/20
Rest 4:00 (take a 400m jog)
AMRAP 4:
8 Overhead Squats 135/95, Fx: 95/65
8 Hand Release Burpees over Bar
Score = total reps
