WOD/Events

28
Jul

Thursday, July 29, 2021



Strength:

E3MOM 15
8 Back Squats
1: 65 – 70%
2: 65 – 70%
3: 70 – 75%
4: 70 – 75%
5: 70 – 75%

Conditioning:

22 – 16 – 10
Kettlebell Hang Cleans (24/16) (Fx: 16/12) (Rx+: 32/24)
Goblet Kettlebell Step Ups (24/16) (Fx: 16/12) (Rx+: 32/24)


27
Jul

Wednesday, July 28, 2021

 

 
How to Watch the 2021 NOBULL CrossFit Games

Welcome to the 2021 NOBULL CrossFit Games!

Returning to the Aliant Energy Center in Madison, Wisconsin, more than 600 top athletes from around the world are ready to battle for the title of Fittest on Earth. If you are unable to attend in person this year, we’ve got you covered with many ways to stream the competition, including online and network TV options.

Tune in to Games.CrossFit.comFacebookYouTubeTwitch, and Pluto TV for live coverage of the CrossFit Games from Tuesday, July 27, through Sunday, Aug. 1. 

For U.S. viewers, the CrossFit Games will also return to CBS Sports with highlights throughout the week and a live two-hour broadcast of the individual finals on Sunday, Aug. 1, from 2-4 p.m. ET.

2021 CROSSFIT GAMES RETURN TO CBS SPORTS
DOWNLOAD THE EVENT GUIDE APP
STREAMING SCHEDULE
Select your calendar below to sign up for reminders.
 
 
 
 
Become a Virtual Games Athlete

 

Eager to join in on the fun? Register for the 2021 CrossFit Virtual Games and compete alongside your peers in workouts that run parallel to the 2021 NOBULL CrossFit Games events. 

REGISTER FOR THE 2021 VIRTUAL GAMES
 
Partner-sponsored content:

 

Meet Sara Sigmundsdottir

To celebrate the launch of the WIT x Sigmundsdottir apparel range, WIT is offering five people the chance to talk with Sara on a live call. The Sigmundsdottir range is a collection of training gear built for athletes by an athlete.

SIGN UP FOR EXCLUSIVE ACCESS    

 

Strength:

E3MOM 15
3 Squat Cleans
1: 70 – 75%
2 – 4: 75 – 80%
5: 80 – 85%

Conditioning:

For Time:
50 Handstand Push Ups (Fx: 35) (Rx+: 75)

But…

Every 2:00, including 0:00:
Row 300/2500m (Fx: 250/200)

Time Cap 16:00


26
Jul

Tuesday, July 27, 2021


 

Core Blast 6:45pm!



Hello Ballston CrossFit Community!!!

 

Thank you all for helping BCF through a very tough year and for completing our member survey. We appreciate all of the feedback that you gave us as it helps us to continue to improve our operations and your experience at the gym. 

 

We are extremely proud to have gotten very positive responses about our coaching team and also some great constructive feedback on how we can get even better. We believe that our coaches are the best of the best and they are dedicated to growing as coaches so that they can provide you with the best possible CrossFit experience. We can assure you that we will be continuing to refine, develop and invest in our coaching team so we can continue to deliver the excellent coaching you love!

 

Congrats again to our entire coaching team! We would like to once again highlight the 3 awards given out for 2021 (these were also our top rated coaches):

  • Top Rated Coach: Head Coach Brock

  • Coach of the Year: Coach Madison

  • Most Improved coach: Coach Rich

 

We are also very proud of our strong community. So many of you supported us through a very challenging 2020. We also continue to see you all supporting and encouraging each other through tough workouts and building great relationships before/after classes and outside of the gym. Our amazing community is one of our favorite things about BCF! #BCFfriendshipmachine

 

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After reading through all of your feedback and analyzing the needs for BCF, we will be making some changes and improvements to the gym (some of these have already been completed).

 

Community Building Improvements!

There were a good number of comments asking for more community events outside of the gym. Now that COVID restrictions have been lifted we will be able to get back to organizing more events for you all and we have some things already on our schedule coming up (we loved seeing so many people come out for the Nats game!). Be sure to mark your calendars for Aug 14, 4-8pm for one of our most popular events, the AM vs. PM Throwdown and Summer BBQ!!

 

Make sure to be checking the events calendars (on whiteboards and on the website) for more exciting events at the end of this summer and into the fall. We would also really love to see some of BCF’s most social butterflies help us out with creating opportunities for people to get together. Please feel free to utilize the BCF members page for organizing your own BCF outings (happy hours, hikes, bike rides, etc.). If you would like some extra help with setting up an event or you just have a fun idea, email [email protected]. We also want to give a special shout out to Keith Willis for reuniting the “Silver Nanos” crew for their first post-COVID happy hour.  

 

Staffing Updates!

Your feedback on our coaching team is extremely helpful as we analyze our coaching schedule. The biggest (and most exciting) news is that Coach Cam is joining BCF in a full time management capacity starting August 1st! You love Cam, we love Cam, we all love Cam and now we get to see more Cam! In addition to assuming more management and administrative responsibility to run the gym, Cam will nearly double the number of WODs he coaches every week!

 

Schedule Changes!

BCF’s membership has begun to recover from the downturn we had as a result of COVID. As attendance continues to increase we will expand class caps to meet whatever demand we have. In the near future we will also be adding the following non-CrossFit classes:

  • Skills class moving to Wednesday evenings.

    • We hope this will allow more people to attend and benefit from this awesome class!

  • New 30 minute mobility class every other Monday at 6:45pm

  • New Endurance Class

    • In the next 2-3 months, we will be adding a new class to the weekly schedule specifically to work on long conditioning/mono structural movements (e.g. rowing/skiing/running/etc)

 

Technology Improvements!

  • In July, we launched our new CRM system called UpLaunch. This allows us to better communicate with members through text messaging and emails. We are excited to continue to build and enhance this new CRM system, we love it so far! If you are not receiving these messages, be sure to email [email protected] with your phone number to ensure we have it in the system. 

  • Just last week we launched our new website! We hope you enjoy it and the mobile friendly viewing on your phones.

 

Facilities Improvements!

  • Increased frequency of gym cleaning

    • During COVID we significantly bumped up the frequency of when the janitorial staff comes in to clean the gym. They now come 6 days/week and we will be maintaining that schedule going forward.

  • We will be adding new labels on the walls to clarify wall ball target heights. No more confusion about which red/black line you need to hit!

  • Some recent improvements that we made before the survey:

    • New Echo Bikes (much more durable replacement for our rickety old Assault Bikes)

    • More “Speal” pull ups bars (single, bare steel bars so there is more room for all of you doing muscle ups!)

    • New BCF stickers for the Ski Ergs (look fast, be fast!) – great idea Emily S!

 

Merchandise Improvements!

We are transitioning to online stores for all merchandise pre-orders. We had about 40 of you order our most recent design. We will likely be coming up with a new design for pre-orders every 3-4 months with the company Forever Fierce and the pre-order window will last 1 week with each design. In addition, we have created a second online store that will always be available, feel free to browse and purchase anything you like: https://www.fullyamped.com/collections/ballston-crossfit

 

Programming Changes!

We have seen a lot of amazing progress with our athletes in the past year and received great feedback about our programming from you all. We are very excited with the direction that our programming has taken. BCF had our best year ever in the CrossFit Open, ranking 1st among CrossFit gyms in the DMV area and an impressive 84th in the world (top 1% out of the CF gyms that participated). In order to keep this progress going there won’t be many big changes coming in the programming that are not already part of our plan for the year. As always, with questions and comments regarding programming, shoot Coach Brock an email ([email protected]) and he would be happy to help you out. We will be implementing one thing, which was the most requested, specific change. 

  • More strength-only days. We will likely do these every 1 – 2 months rather than 1 – 2 times per year like in the past.

Nutritional Education Improvements!

We recognize we could improve in this area, it’s a capability we will work on improving in the future.

Thank you all again for all of the great feedback and support!

If you have any other questions or comments, don’t hesitate to reach out.

Also, if you love BCF and haven’t already shared your experience, please write us a quick 5 star review on Yelp and/or Google, we would really appreciate it!!! Those reviews go a long way in helping new members decide to check out our awesome gym.

 

Strength:

5 Rounds
Rx+: 3 – 5 Strict Ring Muscle Ups
Rx: 3 – 5 Strict Ring Pull Ups + 3 – 5 Strict Ring Dips
Fx: 3 – 5 False Grip Ring Rows + 3 – 5 Ring Push Up

All levels superset gymnastics reps with:
10 Gymnastics Sit Ups (Weighted if possible)

Conditioning:

AMRAP 7
20 Jumping Switch Lunges
10 Push Jerks (135/95) (Fx: 95/65) (Rx+: 155/105)

25
Jul

Monday, July 26, 2021

Weekly OverviewEvents/Classes
MondayDeadliftsFree Beginner CrossFit – 6:45pm REGISTER
TuesdayStrict Muscle Up DevelopmentCore Blast 6:45pm!!!
WednesdaySquat Cleans
ThursdayBack Squats
FridaySnatch Complex
SaturdayPush Press
Skills Class at 1:15pm:


SundayBarbell/Gymnastics IntervalsYoga – 10:00am

Strength:

E3MOM 15
8 Deadlifts
1: 65 – 70%
2: 65 – 70%
3: 70 – 75%
4: 70 – 75%
5: 70 – 75%

Conditioning:

For Time:
1000m Run (Fx: 800) (Rx+: 1200)
50 Box Jump Overs (27/22) (Fx: 24/20) (Rx+: 30/24)
25 Burpee Box Jump Overs (27/22) (Fx: 24/20) (Rx+: 30/24)

24
Jul

Sunday, July 25, 2021


Strength:

Every 2:30 for 6 Sets
Snatch Balance + 2 High Hang Squat Snatches (↑)

Conditioning:

AMRAP 10
10/7 Calories Row
10 Toes to Bar (Rx+: 15)

23
Jul

Saturday, July 24, 2021

Skills Class 1:15pm: Ring Muscle Ups


We are partnering with a new screen printing company for our t-shirts (this is the same company that just produced our BELIEVE shirts and they did a great job). Every quarter, we’ll work with them to produce a new shirt design. After the design is completed, they then build an online store that goes live for 7 days. You can click the link below to place your order in the next week. They will then ship all of the shirts to BCF 2 weeks after the orders close.
 
I love our first design, hope you do to! Order ASAP HERE so you don’t miss out!
 
If you have shirt designs that you would like to submit for future shirts, email [email protected] with your design so we can use it when we start designing our fall shirts!

Congrats to Coach Rich on earning our “Most Improved Coach” award as he has taken his coaching to a new level this year! Rich was already a strongly rated coach but he took his 2020 survey feedback to heart and really focused on his technical precision as a coach (everyone has always loved the guy)! Great job Rich, we are proud of you for taking it to the next level and developing into an elite level coach!!

Strength:

E2MOM 14
Clean Deadlift to the Knee + Clean Deadlift + Power Clean (↑)

Conditioning:

6 Rounds
5 Each Arm Kettlebell Front Squats (32/24) (Fx: 24/16)
30ft Handstand Walk (Fx: 60ft Bear Crawl) (Rx+: 60ft)

But…

Every 5:00 including 0:00:
20/15 Calorie Bike (Fx: 15/10) (Rx+: 22/17)

22
Jul

Friday, July 23, 2021

We are partnering with a new screen printing company for our t-shirts (this is the same company that just produced our BELIEVE shirts and they did a great job). Every quarter, we’ll work with them to produce a new shirt design. After the design is completed, they then build an online store that goes live for 7 days. You can click the link below to place your order in the next week. They will then ship all of the shirts to BCF 2 weeks after the orders close.
 
I love our first design, hope you do to! Order ASAP HERE so you don’t miss out!
 
If you have shirt designs that you would like to submit for future shirts, email [email protected] with your design so we can use it when we start designing our fall shirts!

Congrats to Coach Madison for earning our “Coach of the Year” award! In just 18 months of coaching, she has developed into an exceptional coach (scoring above a 9.5 rating)! This is the first time in BCF history we have had a coach with less than 3 years of coaching experience score so highly! Madison’s passion for coaching is very evident every time she leads a class!

Strength: 

E3MOM 15
8 Back Squats
1: 65 – 70%
2: 65 – 70%
3: 65 – 70%
4: 70 – 75%
5: 70 – 75%

Conditioning:

3 Rounds
30 Russian Kettlebell Swings (32/24) (Fx: 24/16)
20 Box Jump Overs (24/20) (Rx+: Clear the Box)

21
Jul

Thursday, July 22, 2021


We are very excited to announce the winners of 3 awards for the BCF coaching team (based on your feedback in the customer survey). We are very proud of these top coaches who have displayed an incredible level of excellence in coaching. I am also very thankful for our entire coaching team as throughout the survey the entire team was recognized for being an exceptionally strong group of coaches. Well done! 👏👏

For the third straight year, Head Coach Brock received the “Top Coach” award with the highest overall rating! Very impressive as he continues to lead from the front and leads the development and refinement of the entire coaching team.

We are very excited to announce Coach Madison has earned our “Coach of the Year” award! In just 18 months of coaching, she has developed into an exceptional coach (scoring above a 9.5 rating)! This is the first time in BCF history we have had a coach with less than 3 years of coaching experience score so highly! Madison’s passion for coaching is very evident every time she leads a class!

Coach Rich has earned our “Most Improved Coach” award as he has taken his coaching to a new level this year! Rich was already a strongly rated coach but he took his 2020 survey feedback to heart and really focused on his technical precision as a coach (everyone has always loved the guy)! Great job Rich, we are proud of you for taking it to the next level and developing into an elite level coach!!

We are happy to recognize and reward you for all your hard work!


Strength:

E2MOM 10
Push Press
1 – 4: [email protected] – 75%
5: AMRAP @70 – 75%

Conditioning:

AMRAP 14
8 Hang Clean and Jerks (135/95) (Fx: 95/65) (Rx+: 165/115)
16 Burpees Over the Barbell
8 Bar Muscle Ups (Fx: Chest to Bar Pull Ups)


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