WOD/Events

The Elite Nutrition Academy, a 12-week individualized nutrition coaching program, begins tomorrow! RESERVE YOUR SPOT NOW and learn more here —> The Academy Info Page.
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This Monday, May 9: 
lululemon Trunk Show, 5:15-6:45pm: Use this trunk to show to purchase gear to be customized with the BCF logo. Otherwise, you have until EOD on Monday, May 16th to stop by and purchase product to be screen printed with the Ballston CrossFit logo. lululemon will cover the cost of screen-printing and will drop the finished product off at BCF!
Complimentary Injury Assessment and Kinesiotaping with Airrosti, 6:00-7:30pm: Reserve your spot here If any spots remain, walk ups will be accepted.
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A suicide bomber killed seven CIA officers and one Jordanian officer at a remote base in southeastern Afghanistan on December 30, 2009 after posing as a potential informant reporting on Al Qaeda. Seven new stars will be etched onto the memorial wall at the CIA where every star represents grieving friends, family and colleagues dedicated to fight against the enemy, forever in their name.
Killed in the attack were CIA officers Jennifer Lynne Matthews, 45; Scott Michael Roberson, 39; Harold E. Brown Jr., 37; Darren LaBonte, 35; Elizabeth Hanson, 30; and security contractors Jeremy Jason Wise, 35, and Dane Clark Paresi, 46.
 
“The Seven”
Seven rounds for time of:
7 Handstand push-ups
7 Thrusters (135/95)
7 Knees to elbows
7 Deadlifts (245/155)
7 Burpees
7 Kettlebell swings (32/24)
7 Pull-ups
*Compare to 5/17/2014
 
 

Sign up for a Complimentary Injury Assessment and Kinesiotaping with Dr. Kempe of Airrosti this upcoming Monday, May 9 from 6:00-7:30pm. Please use the registration link to reserve your spot and do not miss the opportunity to evaluate any pain, receive an expert assessment, and review any findings and treatment options!
*Walks up will be accepted if an appointment is available
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ACT NOW to get your custom BCF lululemon gear! You have until EOD on Monday, May 16th to stop by and purchase product to be screen printed with the Ballston CrossFit logo. lululemon will cover the cost of screen-printing and will drop the finished product off at BCF!
If you cannot make it to lululemon in Clarendon, fear not! Next Monday, May 9, lululemon will be holding a trunk show at BCF from 5:15-6:45pm with product to purchase.
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SIGN UP NOW. The Elite Nutrition Academy, a 12-week individualized nutrition coaching program, is extending a special enrollment period to Ballston CrossFit members which you can learn all about here —> The Academy Info Page.

Glute Ham Raises Instruction:
Rx: 3 sets of 8-10
FX: 3 Sets of 10 Partners Falling GHR’s

 
 
AMRAP 15:
200 M Row
10 Front Squats 155/105, Fx: 115/80
10 Push Jerks 155/105 Fx: 115/80

Sign up for a Complimentary Injury Assessment and Kinesiotaping with Dr. Kempe of Airrosti this upcoming Monday, May 9 from 6:00-7:30pm. Please use the registration link to reserve your spot and do not miss the opportunity to evaluate any pain, receive an expert assessment, and review any findings and treatment options!
*Walks up will be accepted if an appointment is available
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ACT NOW to get your custom BCF lululemon gear! You have until EOD on Monday, May 16th to stop by and purchase product to be screen printed with the Ballston CrossFit logo. lululemon will cover the cost of screen-printing and will drop the finished product off at BCF!
If you cannot make it to lululemon in Clarendon, fear not! Next Monday, May 9, lululemon will be holding a trunk show at BCF from 5:15-6:45pm with product to purchase.
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SIGN UP NOW. The Elite Nutrition Academy, a 12-week individualized nutrition coaching program, is extending a special enrollment period to Ballston CrossFit members which you can learn all about here —> The Academy Info Page.

Thank you for coming out to yesterday’s nutrition seminar on the importance of individualizing your nutrition & avoiding the pitfalls of “eat less, exercise more” advice. The Elite Nutrition Academy, a 12-week individualized nutrition coaching program, is extending a special enrollment period to Ballston CrossFit members which you can learn all about here —> The Academy Info Page.

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ACT NOW to get your custom BCF lululemon gear! You have until EOD on Monday, May 16th to stop by and purchase product to be screen printed with the Ballston CrossFit logo. lululemon will cover the cost of screen-printing and will drop the finished product off at BCF!
If you cannot make it to lululemon in Clarendon, fear not! Next Monday, May 9, lululemon will be holding a trunk show at BCF from 5:15-6:45pm with product to purchase.
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In honor of Navy Petty Officer 1st Class Jeff Taylor, 30, of Little Creek, VA who was killed in Afghanistan last week.

“My husband was a warrior and a man who believed his purpose in life was to defend the freedoms that each of us enjoy today.” Erin Taylor

 
“JT”
21-15-9:
Handstand pushups
Ring Dips
Push ups
*Compare to 6/18/2015
 
EMOM 12
ODD: 2 Power Cleans + 3 Front Squats 70-80% (Technique/quality)
Even: 40 Double Unders

If you are on Facebook and have not yet joined our private, BCF members group, please request to do so here to stay up to date on all things BCF!
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Free Chiropractic Treatment tonight from 5:00-6:30 pm courtesy of Arlington Pain and Rehab clinic! Please take advantage of these free services to keep you moving and feeling well!
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Free Class tonight at 6:30 pm! Share the power of this community with your friends, coworkers and families.
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Snatch (full)
18 Minutes to Find Heaviest Double

4 Rounds for time:
20/15 Cal Row
20 KB Step ups 24/16 (one KB. must hold it in suitcase carry) 24/20
20 kettlebell swings

Join us tonight at 7:30 pm for a Free Nutrition Seminar with Elite Nutrition. PLEASE NOTE- 7:30pm Boot Camp and 7:30pm WOD are cancelled due to event. 
Elite Nutrition, specializes in providing nutrition coaching for individuals seeking robust fitness across body composition, health, performance, & mindset. Helping clients hold themselves to a higher-standard through intelligent nutrition strategies is the core focus of Elite Nutrition. Click here for a Seminar Preview and to reserve your spot! 
Seminar Topics: 

• Learn why “eat less, exercise more” is bad advice for long-term fat loss
• Learn how to eat according to your body type
• Learn how hormonal differences affect the the nutrition strategy that works best for you
• Learn how to simultaneously improve your health even when focused on other goals
• Determine nutrient combinations that fit your physiology & genetics best
• Develop consistent & caffeine-free energy levels
• CrossFit, yoga, running, etc. all place different demands on your body and thus require different nutritional strategies. Learn to individualize.
• Learn CrossFit-specific recovery strategies that improve stamina, recovery, & strength

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Bench Press
3 x 5  A~75-85%

 
AMRAP10:
5 Deadlifts 315/210 FX: 225/150
10 Bastards (burpees over the bar)

 

Yoga today at 10:00 am with Claire. Free for members, $10 for friends.
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Intermediate Olympic Weightlifting begins today, meeting 1:30-3:00pm! Still time to sign up.  
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Tomorrow night, Monday, May 2, 7:30pm: Free Nutrition Seminar on Elite Nutrition Methods. 
Preview Article 2: 
What’s your nutritional skill level?
When you reflect on this question, what kind of responses come up for you? For some reason, it’s common for people to not think of nutrition as a set of skills. More often than not, most people think of nutrition as simply the knowledge of how to get from point A to point B. If you think about it more deeply, however, how often is the real limiting factor you lack of knowledge that say, you need to eat more veggies and less processed food?
In my experience, the limiting factor rarely boils down to clients not knowing what to eat or even how much to eat – e.g. your ideal macronutrient intake. This may come as a surprise to many of you who believe nutrition simply boils down to knowing your macro-split and then tracking your food intake in an app like My Fitness Pal.
To be clear, doing both these things are useful nutritional tools, but it’s important to classify them correctly – they are tools. This is an important distinction because they open the door to explore the question “what other tools are there in nutrition” and more importantly, “which tool or set of tools are best for me?”
In fact, a major meta-analysis of all the top named diets (think Paleo, Jenny Craig, Macros, Vegetarianism, etc.) sought to ask the question: which is the best diet for fat loss? What the study found was that the best diet is the one you will actually do. In other words, they were all effective for those who were able to stick to them for the long haul.
This study resonates with my experience having coached hundreds of clients: there is no single best tool or diet that works well for everyone. Rather, there are a range of tools you can use and “the best” simply boils down to the tool(s) that works best for your lifestyle, goals, & individual health needs.
Want to learn more about the different nutritional tools you can use and how to apply them?
Join us on Monday May 2nd @ 7:30pm for a Nutrition Seminar on Elite Nutrition Methods —> Seminar Sign Up Page.
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EMOM 12:
Odd: 3 TNG Power Snatches 70-80% (Technique/quality)
Even: 10-15 Hollow Rocks
 
Amrap 4:
400 M Run
ME HSPU FX: Wall Walks
rest 2:00
Amrap 4
400 M Run
ME RIng Dips
Rest 2:00
Amrap 4
400 m Run
ME Pull ups FX: Ring Rows
Score is total reps: Athletes can track all 3

Beginner Olympic Weightlifting Course begins today! 
BCF’s “Beginner Olympic Weightlifting” classes are designed for athletes with one year or less of CrossFit experience. The course will teach the fundamentals of weightlifting and will improve technique by performing progressions and classic versions of the two Olympic lifts, the Snatch and the Clean and Jerk. At the conclusion of a four-week cycle lifters will be capable of moving weight from ground to overhead in a more confident, efficient, and powerful manner. Sessions will meet Saturdays from 2:30-4:00pm. 
April 30, May 7, May 14, May 21
Register Here 
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Back Squat
5 x 40%, 50% and 60%
* NO MAX EFFORT LIFTS. 5 exactly at the percentages
 
AMRAP 6 x 2:
10 KB SDHP 32/24, FX: 24/16
10 Box Jumps 32/26, FX: 24/20
Rest 2:00 between Amraps