WOD/Events

Strength Schedule:
Tuesday: Clean & Jerk
Wednesday: HS Walk Technique
Thursday: Strict Press
Friday: Snatch
Sunday: Deadlift
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3 Super sets
12 Front Rack Step ups 95/65, 24/20
10-15 GHD Hip extensions or Barbell Good Mornings
 
10 Rounds For time:
200m Run
3 Deadlifts 315/210 Fx:225/150
10 Burpees
25:00 Cap
 

Yoga today at 10:00am with Claire. Free for members, $10 for friends!
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Bench Press
4 x 7 AHAP
*failure is okay
 
4 Rounds:
25 Cal Row
25 WBS 20/14
Rest :90

Nationals Game tonight! Click here to review details! 
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Free Class today at 12:00pm! Invite your friends, family, and coworkers!
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Superset:
4 x 8 Chin Ups
4 x 8 Ring Dips
 
4 rounds
10 over the box burpees
15 KB swings 32/24 Fx:24/16
20 sit-ups
25 double unders

NATS game tomorrow night! If you did not purchase a ticket with the group, no worries! We do not plan on spending much/any time at our seats so you can buy your own ticket and meet us there 🙂  If you purchased tickets, you can get them at the Bullpen between 6-6:40pm or at Will Call between 6:45-7pm. If you’re after 7pm then your ticket will be under Will Call.
This promises to be an amazing time with our awesome box communities! RSVP on Facebook and coordinate transportation!
We will be sitting in the scoreboard pavilion area (and hanging at that bar).
Where: Nationals Stadium
What: BCF & CFR7 Nationals Game
When: Saturday, July 16, 7:05pm
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Deadlift
5 x 6
*5-10 heavier than last week
 
15-12-9-6-3
Overhead Squat 135/95 Fx: 95/65
T2B Fx: Hanging Knee raises

Remember to register for The Ballston Games, an all levels team CrossFit competition! Teams will be created night of the event and workouts will be accessible, fun, and challenging for all levels of experience.  Held in conjunction with lululemon, we will have a trunk show after the competition with an opportunity to screen print the BCF logo onto your purchases free of charge!
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Snatch
8×2
*Working Sets start at 80%
 
Partner WOD: AMRAP 15
Partner 1: 200 m Farmers Carry 24/16
Partner 2: 20 Pistols
20 Hang Power Cleans 115/80

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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Push Jerk
5 x 3 (A)
*Working Sets start at 70%
 
3 rounds of:
15 Thrusters 95/65
15 Pull ups

Calling all runners! Free CrossFit for runners workout this Tuesday, July 12 at 6:30pm in partnership with Potomac River Running Store! Everyone welcome, bring friends!
Read More about the Event Here!
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Strength and Skill Days:
Tuesday: Rope Climb
Wednesday: Push Jerk
Thursday: Snatch
Friday: Deadlift
Sunday: Bench Press
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Referral Drawing Tonight in between the 5:30pm and 6:30pm WODs!
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Rope Climb Technique:
*wear long socks

“Moore”
AMRAP20
1 Rope Climb
400 m Run
Max HSPU

Strength Schedule:
Monday- Clean + Back Squat
Wednesday- Push Jerk
Thursday- Snatch
Friday- Deadlift
Sunday- Bench Press
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Free Month of Membership Referral Drawing tomorrow night!  Remember, if you refer someone who signs up for either a Gold or Platinum membership you are entered into a drawing for a free month of membership!
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Have friends who are runners? Invite them to our Free CrossFit for Runners Workout  tomorrow night, Tuesday, July 12, at 6:30pm.
We are partnering with Potomac River Runners for a fun and challenging CrossFit workout designed for runners! All fitness levels welcome and CrossFit experience is not required. This team workout will be a great cross-training challenge for runners, and is sure to leave most attendees sore for a few days!
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Clean
8×2
*Working Sets start at 80%
 
Pause Back Squat
3×5 (ME)
*2 count pause