WOD/Events

Tonight:
Free Chiropractic Treatment tonight from 5:00-6:30pm!
Free Class tonight at 6:30 pm! Invite your friends and feel free to join them!
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Please note: We will now offer Core Blast both Tuesday at 5:40pm AND Thursday at 6:40 pm! Sign up now to claim your Thursday spot!
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Turkish Get Ups:
3 x 8-10
*20 Hollow Rocks between sets
 
For Time:
100 Double Unders
50 WBS 20/14 all to 10′
50 Abmat Situps
50 Russian KBS 24/16

Find Heavy Clean and Jerk
 
Pause Back Squat
8 x 2 (ME)
*2 count pause

Yoga today at 10:00 am with Claire! Free for members, $10 for friends.
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Deadlift
3×5 (A)
*5-10 heavier than last week
 
AMRAP 12
3,6,9,12,15, etc.
Jumping Air Squats
Push Press 115/80, Fx: 95/65

Free Class today at 12:00pm!
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Compound Set:
5 x 8 Chin Ups
5 x 10 Dumbbell Hammer Curl
 
Partner WOD:
3 Rounds for time
60 WBS 20/14
50 Burpees
40 Box Jumps
Partners must switch every :30
1 working, 1 resting.

Thank you to everyone who came out last night for The Ballston Games event and thank you to lululemon for co-hosting!
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3 Position Snatch
High Hang+Low hang+ Floor
5 x 1 (ME)
 
Front Squat
5 x 5 (ME)
*working sets start at 80%

Please note: the 6:30pm WOD will be cancelled tonight due to The Ballston Games event!
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Have you got what it takes to be the fittest in Arlington? We’re celebrating the CrossFit Games this year with a team workout at Ballston CrossFit on July 21st at 6:30PM, followed by a viewing party at the box complete with a lululemon Trunk Show.
Come ready to sweat like a champion, watch your favorite athletes, and shop exclusive lululemon gear.
New to CrossFit? All levels are welcome!

WHEN:  Thursday, 21 July 2016 from 6:30 PM to 8:30 PM (EDT) – Add to Calendar

WHERE:  Ballston CrossFit – 1110 North Glebe Road, Arlington, VA 22201 – View Map

EVENTBRITE TICKET: https://www.eventbrite.ca/e/the-ballston-games-tickets-26200794281

FACEBOOK RSVP: https://www.facebook.com/events/1761546964061283/

 
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Strict Press
5 x 5 (ME)
*failure is okay
 
6 Rounds for Time:
15 KBS 32/24 Fx: 24/16
10 T2B

Have you got what it takes to be the fittest in Arlington? We’re celebrating the CrossFit Games this year with a team workout at Ballston CrossFit on July 21st at 6:30PM, followed by a viewing party at the box complete with a lululemon Trunk Show.
Come ready to sweat like a champion, watch your favorite athletes, and shop exclusive lululemon gear.
New to CrossFit? All levels are welcome!

WHEN:  Thursday, 21 July 2016 from 6:30 PM to 8:30 PM (EDT) – Add to Calendar

WHERE:  Ballston CrossFit – 1110 North Glebe Road, Arlington, VA 22201 – View Map

EVENTBRITE TICKET: https://www.eventbrite.ca/e/the-ballston-games-tickets-26200794281

FACEBOOK RSVP: https://www.facebook.com/events/1761546964061283/

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Handstand Walk Technique:
*HS Hold wall/partner
*Kiss the Wall to HS Hold
*HS Shoulder Taps (Same side)
HS Walk to Kiss the Wall
*Spotted Walks
Rx: 150ft. for time. Fx: 75ft”
 
AMRAP 20:
400 M Run
25 SDHP 95/65 Fx: 75/55
400 M Run
25 Thrusters 95/65 Fx: 75/55

Free Class tonight at 6:30pm!
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RSVP now for The Ballston Games this Thursday night at 6:30pm! Following the team workout, lululemon will host a trunk show at BCF with the opportunity to get free printing of the BCF logo on any apparel purchased that evening!

Have you got what it takes to be the fittest in Arlington? We’re celebrating the CrossFit Games this year with a team workout at Ballston CrossFit on July 21st at 6:30PM, followed by a viewing party at the box complete with a lululemon Trunk Show.
Come ready to sweat like a champion, watch your favorite athletes, and shop exclusive lululemon gear.
New to CrossFit? All levels are welcome!

WHEN:  Thursday, 21 July 2016 from 6:30 PM to 8:30 PM (EDT) – Add to Calendar

WHERE:  Ballston CrossFit – 1110 North Glebe Road, Arlington, VA 22201 – View Map

EVENTBRITE TICKET: https://www.eventbrite.ca/e/the-ballston-games-tickets-26200794281

FACEBOOK RSVP: https://www.facebook.com/events/1761546964061283/

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5 x2 Clean & Jerk
*Working Sets start at 70%
* Not touch and Go, Athletes must Split Jerk
 
EMOM 10:
Min 1: 3-5 Stict Muscle Ups Fx: 5 Strict C2B/5 Strict Ring Dips
Min 2: 6 OHS @ 75% (From the floor)