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9
Jul

Sunday, July 10, 2016

Yoga today at 10:00 am with Jenna. Free for members, $10 for friends!
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Have friends who are runners? Invite them to our Free CrossFit for Runners Workout next 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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Turkish Get Ups:
3 x 8-10
*20 Hollow Rocks between sets

 
EMOM16
Even: 8 Burpees over Bar
Odd: 1 Power Snatch + 2 Hang Power (low or High)

8
Jul

Saturday, July 9, 2016

Free Class today at 12:00pm– invite your friends!
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Deadlift
3 x 10 (ME)

 
8 Rounds for Time:
200 m Run
10 C2B Pull ups Fx: Pull ups

7
Jul

Friday, July 8, 2016

Snatch
6×3
*Working Sets start at 70%

 
Partner WOD: AMRAP 16:
10 Bear Complex 155/105, FX: 115/80
15 HSPU 4″/2″, Fx: games std/1 abmat
20 Box Jumps
*No Clusters

 

6
Jul

Thursday, July 7, 2016

Have friends who are runners? Invite them to our Free CrossFit for Runners Workout next 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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Push Press
4 x 4 (A)

 
30-25-20-15-10 (100)
Row Cal
Hand Release Pushups
18:00 Cap
Fx: 25-20-15-10-5 (75)

5
Jul

Wednesday, July 6, 2016

IMPORTANT MESSAGE regarding PARKING: 
AVA Ballston has alerted us that some BCF members are using their Friend of a Friend parking spaces, particularly during the 4:30pm-6:30pm WODs.  These spaces are for visitors/guests of AVA Ballston residents only. Please note that if you are found to be parking there and then heading into BCF to workout, you may be towed.  
 
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Strength Days:
Wednesday: Cleans and Front Squat
Thursday: Push Press
Friday: Snatch
Saturday: Deadlift

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Clean
6×3
*Working Sets start at 70%

 
Front Squat
3 x 10 (A)

*Superset with GHD sit ups, V ups or Abmat sit ups.
 

4
Jul

Tuesday, July 5, 2016

Thank you again to everyone who took the time to give us feedback in our annual survey. We appreciate your comments and critiques as we strive for continual improvement and excellence.
You asked, We listened: 
Changes at both boxes:
on Monday WOD post we will list strength days and benchmark WODs for the week
– adding a monthly mobility Wod
– committing to monthly skills classes (these count as using a WOD for Gold members)
– t-shirt design contest for more T-shirts/designs – submit your designs ASAP!
– play better music! We would love to – send us playlists on Spotify (clean music please) or bring in your playlists and we will play them during class!
– partner WODs: some of you love them, some of you hate them. We will keep doing 3-4/month
– tracking WODs and strength results: we encourage using the MyWOD app. You can set up a direct RSS feed so it pulls our workout into the app
BCF changes:
– we purchased a tv for ROMWOD (Once fully hooked up members will be alerted)
– adding Open Gym Wednesday 8:30pm (reminder: open gym athletes cannot interfere with main Wod. Open gym counts as a WOD for Gold members)
– we will evaluate the class schedule at the end of summer to see if we can add another Core Blast class
Notes on some BCF comments:
– we do have access to showers and locker rooms, ask a coach how to utilize them
– it is easy to find parking within 3 blocks of the gym – check out our first FAQ for details
CFR7 changes:
– adding more open gym time to the schedule. Open gym athletes cannot disturb main Wod (may need to drop lifts onto crash mats). Open gym athletes must sign in and it counts as a WOD
– at the end of summer we will do a trial run of a 4:30pm Wod and/or open gym
– purchasing a grill for grilling out
– sled pulls – we have them and will be using them!
– will evaluate the current yoga day/time to see if there is a better alternative
– more coaches in large classes: Our average class size is currently 8 athletes/class. We are continuing to develop our coaching team so we can add more wods and have secondary coaches in large wods
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Strength Days:
Wednesday: Cleans and Front Squat
Thursday: Push Press
Friday: Snatch
Saturday: Deadlift

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EMOM 10
Odd: 5 Muscle Ups Fx:8 Pull Ups/8 Ring dips
Even: 200 m

 
AMRAP 12:
30 Double Unders
15 Deadlifts Rx: 185/125 Fx: 135/95

3
Jul

Monday, July 4, 2016

Happy Fourth of July! 10AM WOD only today! 

Army Captain Dan Whitten, 28, of Grimes, Iowa, assigned to the 1st Battalion, 508th Parachute Infantry Regiment, 4th Brigade Combat Team, 82nd Airborne Division, based out of Fort Bragg, North Carolina, died February 2, 2010, when enemy forces in Zabul, Afghanistan, attacked his vehicle with an improvised explosive device. Whitten is survived by his wife, Starr Whitten, his mother, Jill Whitten, his father, Dan Whitten, and his sister, U.S. Army Captain Sarah Whitten.
“Whitten”
Five rounds of:
22 Kettlebell swings, 2 pood
22 Box jump, 24 inch box
Run 400 meters
22 Burpees
22 Wall ball shots, 20 pound ball

2
Jul

Sunday, July 3, 2016

Fourth of July Weekend Schedule:
Sunday: 11:15 am WOD, 12:15pm Open Gym  **no yoga**
Monday: 10am Holiday WOD
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Power Clean
5 x 3 (ME)
*Working Sets Start @ 80%

 
For Time:
18 OHS 95/65
4 Rope Climbs
15 OHS 95/65
3 Rope Climbs
12 OHS 95/65
2 Rope Climbs
9 OHS 95/65
1 Rope Climb

RX+ 115/80