WOD/Events

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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Ring Muscle up technique or 30 muscle ups for time
 
AMRAP 20:
200 M Run
6 Snatches @ 75% of 1 RM
*squat snatch is required

Tonight, 6:30-8:00pm: Free Movement Screening and Injury Assessment with Lauren Cary of The Jackson Clinics Physical Therapy **RESERVE YOUR SPOT**
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SIGN UP NOW for an exciting opportunity to improve your Olympic Weightlifting with John Bova! 
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
 
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Back Squat
3 x 70%, 80% and 3+ x 90%
 
EMOM 12:
ODD: 15 KBS, ME KB Lunge (front rack)
Even: 40 Double Unders, ME situps
*Score is ME work total

Free Class tonight at 6:30pm! Tonight the Main WOD and the Free Class will be doing the same workout so there’s never been a better time to bring a friend!
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Tomorrow:
Wednesday, June 15, 6:30-8:00pm: Free Movement Screening and Injury Assessment with Lauren Cary of The Jackson Clinics Physical Therapy **RESERVE YOUR SPOT**
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Strict Press
3 x 70%, 80% and 3+ x 90%
 
“The Free Class”
3 Rounds:
1 min max Wall Balls 20/14
1 min max box jumps 24/20
1 min max burpees
1 min rest

Congratulations to everyone who competed at Flex on the Mall this past weekend, and a big thank you to everyone who came out to support our teams!
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Wednesday, June 15, 6:30-8:00pm: Free Movement Screening and Injury Assessment with Lauren Cary of The Jackson Clinics Physical Therapy **RESERVE YOUR SPOT**
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For Time:
21-15-9:
Hang power cleans 135/95 FX:115/80
Front squats 135/95 FX:115/80
Push jerks 135/95 FX:115/80
C2B pull-ups FX: pull ups
HSPU 4″ deficit/HSPU FX: HSPU/1 abmat

RX+ 155/105

Yoga today at 10:00 am with Claire. Free for members, $10 for friends!
Running Clinic today at 1:00pm with Tucker and Meg at Washington and Lee High School Track! Learn proper technique and tips on pacing.
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Next Week:
Wednesday, June 15, 6:30-8:00pm: Free Movement Screening and Injury Assessment with Lauren Cary of The Jackson Clinics Physical Therapy **RESERVE YOUR SPOT**
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Bench Press
5 x 65%, 75% and 5+ x 85%
*When you start a new four-week cycle, add 5 pounds to your 1RMs for bench and shoulder presses and 10 pounds for squats and deadlifts, and recalculate training weights using the new numbers.
 
EMOM 12:
ODD: 3 Fronts Squats from the floor AHAP
Even: 30 Double Unders

Head down to the National Mall today to cheer on the many teams from BCF and CFR7 who are competing in FLEX ON THE MALL 2016! You can check out the competition schedule for the day here. 
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Free class today at 12:00pm! Invite a friend and join them in a fun and free workout!
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Running clinic tomorrow at 1:00pm with Tucker and Meg! Read more details here. 
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Former U.S. Navy SEAL Glen Doherty, 42, of Winchester, Massachusetts, assigned to a State Department security detail in Benghazi, Libya, died in an attack on a U.S. consulate on September 11, 2012. He is survived by his parents, Ben and Barbara, sister Katie, and brother Greg.
“Glen”
For time:
30 Clean and jerk 135/95
Run 1 mile
15 foot Rope climb, 10 ascents
Run 1 mile
100 Burpees
* Compare to 5/20/2015

This weekend:
Saturday, June 11: Come out to The National Mall to support all the BCF/CFR7 members competing in Flex on The Mall!
Sunday, June 12, 1:00pm: Free Running Clinic at Washington and Lee High School Track
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Deadlift:
5 x 65%, 75% and 5+ x 85%
*When you start a new four-week cycle, add 5 pounds to your 1RMs for bench and shoulder presses and 10 pounds for squats and deadlifts, and recalculate training weights using the new numbers.

 
3 Rounds for time:
15 HSPU
15 Box Jumps 32/24, 24/20

This weekend:
Saturday, June 11: Come out to The National Mall to support all the BCF/CFR7 members competing in Flex on The Mall!
Sunday, June 12, 1:00pm: Free Running Clinic at Washington and Lee High School Track
================================================
Next Week:
Wednesday, June 15, 6:30-8:00pm: Free Movement Screening and Injury Assessment with Lauren Cary of The Jackson Clinics Physical Therapy **RESERVE YOUR SPOT**
================================================
Strict Press
5 x 65%, 75% and 5+ x 85%
*When you start a new four-week cycle, add 5 pounds to your 1RMs for bench and shoulder presses and 10 pounds for squats and deadlifts, and recalculate training weights using the new numbers.
 
Partner WOD
For Time:
50-40-30-20-10
Row Calories
Abmat Situps
*One person works at a time
*5 burpee penalty for both partners every switch during a movement