WOD/Events

Dexa Scans this Saturday, 8:30am-12:30pm!!! Click here to reserve your time slot!

Conditioning:

For Time:
1000m Run
10 Rope Climbs
200 Double Unders
-Rest 3:00-
600m Run
5 Rope Climbs
100 Double Unders

Dexa Scans this Saturday, 8:30am-12:30pm!!! Click here to reserve your time slot!

Strength:

“Diane”
21 – 15 – 9
Deadlifts (225/155)
Handstand Push Ups

Conditioning:

3 Rounds
15 GHD Sit Ups/Weighted Sit Ups
30 Double KB Front Rack March
:45 Weighted Plank (↑)
1:00 Easy Ski/Bike

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Skill:

5:00 Handstand Hold Practice

Conditioning:

14 Rounds
With a partner, alternating movements
15/12 Calorie Row (Fx: 12/10)
10 Push Ups
5 Burpees Over the Rower

Mobility Finisher:

Stretch 2:00/Transition :15
1: Right Leg Couch Stretch
2: Left Leg Couch Stretch
3: Right Leg Pigeon Stretch
4: Left Leg Pigeon Stretch

Dexa Scans this Saturday, 8:30am-12:30pm!!! Click here to reserve your time slot!

AirrostiFit Assessments 5:15pm-7:15pm!!!

Skills Class with Coach Cooper at 5:45pm!!!

Core Blast with Shauna at 6:45pm!!!

Free Beginner CrossFit Class 7:45 pm REGISTER HERE

Strength:

E3MOM 18
5 Push Jerks (ME)

Conditioning:

AMRAP 7
5 Power Snatches (115/80) (Fx: 95/65) (Rx+: 135/95)
10 Overhead Squats (115/80) (Fx: 95/65) (Rx+: 135/95)

Strength:

E2MOM 10
Back Squat
1: 8@65-70%
2: 8@70-75%
3: 8@70-75%
4: 8@75-80%
5: 8@75-80%

Conditioning:

3 Rounds
30 Wall Balls (20/14)
30 Box Jumps (24/20)

Finisher:

7:00 Easy Ski/Bike/Row

10:00 AM
Yoga with Georgia!

Strength:

E3MOM 15
3 Jerk Dip Holds (↑)

Ten second pause in dip on each rep. Start at 90 – 95% of front squat and build in small increments.

Conditioning:

AMRAP 10
5 Left Arm Devil’s Press (50/35) (Fx: 35/20)
5 Right Arm Devils Press (50/35) (Fx: 35/20)
10 Left Arm Dumbbell Thrusters (50/35) (Fx: 35/20)
10 Right Arm Dumbbell Thrusters (50/35) (Fx: 35/20)

Free CrossFit for Runners Powered by Ballston CrossFit & Potomac River Runners (8:45 – 10:00am)
Free Beginner CrossFit Class (12:00 pm) REGISTER HERE

Strength:

E2MOM 20
1: 8 Bench Press @75 – 80%
2: 8 Pendlay Row (A)

Conditioning:

For Time:
30 Strict Handstand Push Ups (Fx: Kipping HSPU)
Each time you break:
30 Burpees

Time Cap 15:00

Congrats to Coach (and Physical Therapist) Alex on completing the Clinical Management of the Athlete seminar through ICE Physio! She can’t wait to share her newfound knowledge with the BCF community (stay tuned)! At BCF, we invest heavily in continued education in our constant pursuit of excellence. Oh, and at the seminar, Alex also hit a new power clean PR! #BCFknowledgebombs #continuingeducation #knowledgeispower

Strength:

E2MOM 10
Deadlift
8@65-70%
2×8@70-75%
2×8@75-80%

Conditioning:

AMRAP 15
5 Strict Pull Ups (Fx: Kipping Pull Ups)
10 Box Jump Overs (24/20)
15 Russian Kettlebell Swings (32/24) (Fx: 24/16)