WOD/Events

Our first Olympic Weightlifting Mini Camp Session begins tomorrow! SIGN UP NOW! 

Black & Red Barbell Club’s coach and competitive athlete John Bova will be hosting two weightlifting “mini camps” at Ballston CrossFit intended to increase speed and efficiency in the snatch and clean & jerk.  Each “mini camp” will be comprised of two 2-hour classes, which will include a weightlifting-specific dynamic warm-up, 90 minutes of hands-on instruction covering accessory and positional work, and a cool down.  The “mini camps” will be capped at 8 athletes and held on the following dates:
Mini Camp #1 ($60)
Saturday, June 25, 1:00pm-3:00pm/ Snatch
Saturday, July 2, 1:00pm-3:00pm / C&J
SESSION 1 RESERVATION
 
Mini Camp #2 ($60)
Sunday, July 10, 1:00pm-3:00pm / Snatch
Saturday, July 16, 1:00pm-3:00pm / C&J
SESSION 2 RESERVATION
 
John competes in the M35 69kg category and has achieved the following results on the competition platform:
Silver Medalist – 2015 National Masters Championships
Gold Medalist – 2015 Pan American Championships
Gold Medalist – 2015 Masters World Cup
32nd Place – 2015 American Open
6th Place – 2016 Arnold Weightlifting Championships
Gold Medalist – 2016 National Masters Championships

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U.S. Army Staff Sergeant Edwardo Loredo, 34, of Houston, Texas, assigned to the 2nd Battalion, 508th Parachute Infantry Regiment, 4th Brigade Combat Team, 82nd Airborne Division, based in Fort Bragg, North Carolina, was killed on June 24, 2010 in Jelewar, Afghanistan, when insurgents attacked his unit with an improvised explosive device. He is survived by his wife, First Sergeant Jennifer Loredo; his daughter, Laura Isabelle; his stepdaughter, Alexis; and his son, Eduardo Enrique.
Hero WOD
“Loredo”
Six rounds for time of:
24 Squats
24 Push-ups
24 Walking lunge steps
Run 400 meters
compare:8/31/2014
 
 
Optional Finisher:
Superset of:
Farmer’s Walks 32kg/24kg
1 min Planks

Or:
Bicycle Crunches 3×20 (10 each side)
Bicep Curls 3×12.10 (12.10 = superset of 12 reps, drop the weight, 10 reps)

*Courtesy of Kevin Pei 

We are less than one month away from the 2016 BCF & CFR7 Nationals Game! Get your ticket now! 
BCF and CFR7 Nationals game July 16th!!! Make sure you reserve and purchase your spot. Tickets are $23 this year (pavilion section) and unfortunately they don’t have the free beer deal this year. Friends are welcome. Members need to reserve their space by sending money via PayPal to [email protected] or [email protected] via PayPal (be sure to choose sending money to a friend so no fees!) or giving $23 cash to Coach BJ or Claire.
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, 7:50-10:05 pm
Price: $23 >> cash or paypal accepted
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Back Squat
5@75%, 3@85 and 1+ @95%
 
27-21-14-7
Deadlift 155/105  FX: 135/95
20 Meter Handstand Walk  FX: 25 shoulder wall facing shoulder Taps

Want to workout with Kevin Pei before his high school graduation? Join him at 7:30pm tonight!
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Press
5@75%, 3@85 and 1+ @95%
 
For Time:
10 Muscle Ups
50 DUs
20 Push Press 135/95 FX:115/80
50 DUs
30 Toes to Bar
50 DUs
40 HR Over the Bar Burpees
50 DUs
50 Cal Row

*courtesy of Kevin Pei 

Free Chiropractic Treatment tonight from 5:00-6:30pm courtesy of Arlington Pain and Rehab! 
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For those who like to plan ahead 
5/3/1 Schedule for the rest of the week:
Wednesday: Press
Thursday: Back Squat
Saturday: Bench Press
Benchmark WODs:
Today: Karen
Friday: Loredo
Special Occasion WOD: 
Wednesday, 7:30pm: Join Kevin Pei for a celebratory High School Graduation WOD!
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Black & Red Barbell Club’s coach and competitive athlete John Bova will be hosting two weightlifting “mini camps” at Ballston CrossFit intended to increase speed and efficiency in the snatch and clean & jerk.  Each “mini camp” will be comprised of two 2-hour classes, which will include a weightlifting-specific dynamic warm-up, 90 minutes of hands-on instruction covering accessory and positional work, and a cool down.  The “mini camps” will be capped at 8 athletes and held on the following dates:
Mini Camp #1 ($60)
Saturday, June 25, 1:00pm-3:00pm/ Snatch
Saturday, July 2, 1:00pm-3:00pm / C&J
SESSION 1 RESERVATION
 
Mini Camp #2 ($60)
Sunday, July 10, 1:00pm-3:00pm / Snatch
Saturday, July 16, 1:00pm-3:00pm / C&J
SESSION 2 RESERVATION
 
John competes in the M35 69kg category and has achieved the following results on the competition platform:
Silver Medalist – 2015 National Masters Championships
Gold Medalist – 2015 Pan American Championships
Gold Medalist – 2015 Masters World Cup
32nd Place – 2015 American Open
6th Place – 2016 Arnold Weightlifting Championships
Gold Medalist – 2016 National Masters Championships
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Snatch
6 x 2 working sets start at 70%
*must have no misses to increase weight
 
“Karen”
150 WBS 20/14
13:00 Minute Cap
compare:12/4/2014

For those who like to plan ahead 🙂
5/3/1 Schedule for the week:
Monday: Deadlift
Wednesday: Press
Thursday: Back Squat
Saturday: Bench Press
Benchmark WODs:
Tuesday: Karen
Friday: Loredo
Special Occasion WOD: 
Wednesday, 7:30pm: Join Kevin Pei for a celebratory High School Graduation WOD!
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Having pain/tightness?!? Chiropractors from Arlington Pain and Rehab will be offering free chiropractic services this Tuesday from 5-6:30pm. First come, first served basis for basic treatment and information. Don’t miss the opportunity for some professional help with your self-care.
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Deadlift:
3 x 70%, 80% and 3+ x 90%
 
AMRAP 9:
6 Hang Power Clean and Push Jerks 115/80 Fx: 95/65
12 Pistols FX:Candlesticks
*do lunges if you cannont do candlesticks

10am Yoga today with Jenna! $10 for friends, free for members.
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Pull Up Development:
RX: 3-5 sets of 2 Strict + 3 Strict C2B + 4 kipping + 5 Kipping C2B
FX: 2 Strict +3 kipping + 4 Kipping C2B
*Rest as needed, Butterfly is allowed.
**RX+ throw in a bar muscle up or 2 at the end of the complex!
 

15-12-9
OHS 135/95, Fx: 115/80
Push Ups
then, 9-12-15
Front Squat 135/95, Fx: 115/80
HSPU
 
Finisher:
100 Ft. Hand Stand Walk for time
Fx: 50

Join us for a fun afternoon and evening of friendly CrossFit competition between the BCF/CFR7 morning and evening athletes! Everyone should come out and support our athletes who are competing and enjoy a BBQ (catering provided, free for members and $10/non-members) and a few drinks (BYOB) while cheering on your fellow CF friends! Family and friends are welcome.
Where: CrossFit Route 7, 8504 Tyco Rd, Vienna, Virginia 22182
When: Saturday, August 27, 4:30-8:30 pm
What: 4th Annual Ballston CrossFit/CFR7 AM vs PM Throwdown and Summer BBQ
New in 2016: Post competition cornhole tournament (reply on Facebook if you have boards you can bring)!
Please respond on FB if you plan to attend so we know how much food to have catered (thanks in advance to Adam Green/Hilton for the incredible catering job that they do for us!).
This competition is designed for athletes to get some first time competition experience (should be able to FX all WODs and RX sometimes or all the time). If you want to compete (open to active BCF & CFR7 members), add your name to the form below:
https://docs.google.com/spreadsheets/d/1OXYJJ4pTlZtTE5amQKKYjCREKeJ-VwNSAYd1i6dt_jI/edit?usp=sharing
After party TBD!
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Bench Press
3 x 70%, 80% and 3+ x 90%
 
3 Rounds for Time:
15 T2B Fx; 10T2B
20/18 Ca Row Fx: 15/12
THIS IS 100% EFFORT
Rest 1:30
*Score is total time
 

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25 minutes to find a heavy Clean and Jerk
 
20-15-10-5
Push Press 95/65 Fx:75/55
Burpees over Bar
*5 burpee penalty for putting barbell down