WOD/Events

Town Hall Meeting – 7:30PM

The BCF Town Hall Meeting will be an eye opening, healthy, and honest discussion about the current racial and social justice issues facing our country and the role of our Ballston CrossFit community in taking action to drive change in our local community. We had a similar meeting at CFR7 on Saturday (which was a great discussion) and will use the same list of questions that was submitted by the CFR7 members to discuss these issues and how they affect Ballston CrossFit.

We will have a panel consisting of BCF managers and members guide our conversation. We are excited to announce that members Ryan Thompson, Anna Trigg and Sean Gooden will be leading our panel to give us insight from our black members so we can all learn from them through healthy discussion.

This meeting will be for people who have active memberships to Ballston CrossFit.

You can find all of the past workout recordings HERE!!!

Strength:

E3MOM 15
10 Back Squats @55-60%

Conditioning:

AMRAP 8
3 – 6 – 9 – 12…
Overhead Squats (95/65) (Fx: 75/55) (Rx+: 135/95)
Calorie Row

Yoga with Liz – 10:00AM

Conditioning:

AMRAP 35
600m Run
10 Alternating Single Arm Devil’s Presses (50/35) (Fx: 35/20)
10 Each Arm Dumbbell Push Press (50/35) (Fx: 35/20)

DONATE TO THE BLACK LIVES MATTER MOVEMENT.

8:46 – This is the amount of time George Floyd Was Pinned Down With a Police Officer’s Knee On His Neck. 

46 – This is George Floyd’s Age when he was killed by officers from the Minneapolis Police Department. 

16 – This is the number of times George Floyd cried out for help, saying “I Can’t Breathe” while detained. 

“Blackout”

AMRAP 8:46
46 Double Unders
16 DB Front Rack Lunges (50/35)

Strength:
E2MOM 10
5 Push Jerks (↑)

We are extremely excited to move into Phase 2 of the reopening process at BCF starting Friday, June 12 and to start training inside again! As we move through the reopening phases it will be important that we all strictly adhere to guidelines outlined by government officials. It will be the best way to get you all back at the gym while keeping you safe and healthy. We very much appreciate all of you being patient as we slowly return to normal operations. We are doing our absolute best to provide you all a good experience at the gym within the constraints of current regulations.

Through Phase 2 of the reopening process our workouts will be a little different than normal in a few ways:

• We will be inside again! But classes will be capped at 15 people as gym occupancy cannot exceed 30% of the maximum. 
• Maintain 10 ft. of distance between yourself and your closest neighbor.
• No partner WODs or sharing equipment.
• You may workout outside if you feel more comfortable!
• Facemasks are optional.

Below are the procedures that we will be following for your time at the gym.

Reserving for Class

• You must RESERVE for class through Zen Planner. Classes can be reserved 1 week in advance. You may not show up to class if you have not reserved. 
• If you do not show up to a class that you had reserved you will be barred from that class time for 30 days. 
• Reservations can be cancelled up to 1 hour before class. If you need to cancel after that 1 hour window has passed you need to contact the gym via email or phone. If we do not answer your call, leave a voicemail message explaining your situation. Please do your best to drop your reservation 1 hour prior to class to ensure another member can come in to workout.
• If you are waitlisted for a class, be sure to check 1 hour prior to class to see if you were bumped into the class if others dropped their reservations.

General Guidelines

• Before you come to workout, you will need to sign our updated waiver. You can do this through the Zen Planner app. You should be prompted to do so by a notification on your home screen or in the “Notifications” section of your profile.
• Follow the coaches directions to ensure a safe workout environment. All of the coaches have gone through a training session regarding the guidelines to be followed and will be in charge of making sure that all members adhere to them.
• Please keep at least a distance of 10 ft. between yourself and other members/coaches.
• Please bring a reusable water bottle. The water fountains will be closed off but you may use the refill station.
• If you wish to mobilize before or after class it must be done at home.  

Class Structure

• Before your class, you may wait outside the main entrance to the gym until the previous class finishes. Please maintain social distancing from the class in progress and other members waiting.
• When entering the gym, you will come through the main entrance.
• The coach will brief the class as usual but please maintain 10 ft. of distance between you and everyone else in class.
• Before grabbing equipment, you must sanitize or wash your hands. 
• Next, you will wipe down your equipment with a disinfectant wipe or sanitizing solution.
• Sharing of equipment is not permitted.
• At the end of class you will, again, sanitize the equipment with a disinfectant wipe or sanitizing solution.
• Before leaving you must sanitize or wash your hands.
• You will then need to immediately leave the gym through the main entrance keeping your distance from other members/coaches.

Strength:

E2MOM 10
3 Hang Power Cleans (↑)

NOT MAX EFFORT!

Conditioning:

AMRAP 12
12 Bar Facing Burpees
12 Deadlifts (185/125) (Fx: 155/105)

AT HOME WORKOUT

Core Strength:
5 Rounds
:45 Plank
:45 AMRAP Mt. Climbers
1:00 rest

Conditioning:
3 Rounds
100 Jumping Jacks
15 Each Arm Dumbbell/Kettlebell Push Press
10 Strict Handstand push ups (Fx: Pike Push-ups)

Conditioning:

For Time:

1000m Run
-Then-
4 Rounds
12 Front Squats (95/65) (Fx: 75/55)
8 Power Snatches (95/65) (Fx: 75/55)
-Then-
1000m Run

At Home Workout

Strength:
Death By Push ups
Start with 2 and add 2 reps every minute.


Conditioning:
AMRAP 10
5 Each Arm Kettlebell/Dumbbell Front Squat
10 Burpees Over Kettlebell/Dumbbell

On Saturday, June 13, we will be doing the WOD “Blackout” to honor the memory of George Floyd and to support the Black Lives Matter movement. To show support for this movement you can donate to the cause HERE. 

Community. That’s what we are. We are a community made up of many members both in our gyms and worldwide. Community has been the heart of the “CrossFit” movement from its inception. But our community extends far beyond the walls of a gym. To see the community we built through blood, sweat and tears over the past 8.5 years be tormented by the words and actions of one man weighs heavily on us. It cannot stand and we demand change.

Right now, the systems set up in this country do not value black lives equally. We do not stand for that in my own facility or anywhere else in the country or world.

Virtual Workouts!!!

Core Blast – 6:00PM JOIN HERE

Strength:
E3MOM 15
8 Strict Press (↑)

Conditioning:
AMRAP 11
22 Russian Kettlebell Swings (24/16) (Fx: 16/12)
22 Box Jump Overs (24/20)

At Home Workout

Strength:
E2MOM 12
10 Each Leg Single Leg Romanian Deadlift

Conditioning:
3 Rounds
15 Dumbbell/Kettlebell Hang Split Snatch Right
15 Dumbbell/Kettlebell Hang Split Snatch Left
400m Run (Run 1:00 out/1:00 Back)

Conditioning:

E4MOM 36
1: AMRAP 4
10 Sit Ups
10 Alternating Dumbbell Hang Snatch (50/35) (Fx: 35/20)
2: AMRAP 4
20 High Plank Shoulder Taps
10 Alternating Dumbbell Hang Squat Clean Thrusters (50/35) (Fx: 35/20)
3: Rest

Score is total reps.

At Home Workout

Core Strength:
10 Rounds
20 Flutter Kicks
:10 Hollow Hold
:30 Rest

Conditioning:
For Time:
30 – 25 – 20
No Push Up Burpees
V-ups
Air Squats
Hand Release Burpees

CrossFit has been our community, our livelihood and our passion for a long time. As a business, we are 100% focused on providing the best environment in the DMV to focus on health and fitness. Most of you probably know that each CrossFit gym is independently owned and locally operated and as you all have experienced, we provide an inclusive and uplifting environment that does not divide. For the past 8+ years, regardless of race, gender, age, physical fitness level, or background, we have respected each and every person who has walked through the doors of our gym. Our coaches have given 100% dedication to help lead and encourage you to higher levels of health and fitness. We care for our community of members as we would our own family. Our view of CrossFit is what happens between the walls of our gyms, helping our athletes improve one day at a time.

It is not part of our business to get involved in social and political issues, but we are compelled to issue a statement on recent comments that were released on social media by the CrossFit CEO. Ballston CrossFit does not support the recent statements/comments by CrossFit CEO Greg Glassman. His comments are unacceptable under all conditions and he is NOT speaking on our behalf. We do not want any association with his statements. The comments made by Greg were unequivocally wrong and insensitive to a population and community that is hurting. We are embarrassed and disappointed that he would even make such statements. Greg Glassman’s comments are his personal views and in no ways do they reflect the views of Ballston CrossFit or the greater CrossFit community of 13,000+ gyms around the world.

We are saddened by the racism going on in the world, and are dedicated to showing love and hope to our community, encouraging everyone we come in contact with to focus on unity and a better path moving forward.

You can find all of the past workout recordings HERE!!!

Strength:

E2MOM 10
10 Deadlifts (↑)

Conditioning:

5 Rounds
200m Run
10 Push Press (95/65) (Fx: 75/55)

At Home Workout:

Strength:
EMOM 12
1:12 Each Arm Seated Dumbbell Strict Press
2: 6 Strict Pull Ups, Table Rows, or Dumbbell Rows

Conditioning: 
3 Rounds
100 Double Unders
20 Goblet Lunges
20 Sit Ups
20 Jump Switch Lunges
Rest 2:00 between rounds