Great events in the week ahead!
Saturday, March 5, 2:30-4:00pm: First Session of Intermediate Olympic Weightlifting 
Sunday, March 6, 1:30-2:30pm: Free Mobility and Olympic Lifting Seminar 
Thursday, March 10, 6:30-8:00pm: Free Boot Camp & Yoga with Lululemon. Invite your friends! 
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Open Workouts are scheduled Fridays at CFR7 and Saturdays at BCF.
In addition, Open Gym will start an hour early *today* at 11:00am at BCF for anyone who wants to do 16.2. 
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Strength: press 5×3 (A)
Conditioning:
For time, with a partner (one working at a time), 15 min AMRAP:
30 Calorie Row
25 Push-ups
20 alternating KB snatches (24/16)
15 HSPU (feel free to add a deficit if desired)
 

16.2 will be announced tonight! Reminder: CFR7 will do 16.2 on Friday, BCF will do 16.2 on Saturday. If you plan to go to CFR7 on Friday, please email ahead of time: [email protected]
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Saturday, March 5, 2:30-4:00pm BCF’s Intermediate Olympic Weightlifting 4 week course begins. There is still time to sign up!
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Sunday, March 6, 1:30-2:30pm, Join Cody Burgener and Andrew Killion (CrossFit SME’s for Weightlifting and Mobility) for a FREE one hour seminar combining their expertise in Olympic Lifting and Movement/Mobility.
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Next Thursday, March 10, 6:30-8:00pm: Free Boot Camp + Yoga co-hosted by Lululemon Arlington! Invite your friends and join us for 45 minutes of boot camp followed by 45 minutes of yoga!
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OHS
5 x 2 (A)
 
Tabata:
10 m Shuttles
American KBS 24/16
Double unders
Front Rack lunges 75/55 (in place)
*1 full tabata per movement. Score is Total reps
* Athletes can start at a different movement if space is an issue.

CrossFit Open Week 1 is complete! Great job to all of our athletes! Click here for the current BCF/CFR7 leaderboard.
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BCF’s “Intermediate Olympic Weightlifting” classes are designed to improve technique by performing progressions and classic versions of the two Olympic lifts, the Snatch and the Clean and Jerk (including video analysis!). 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. Athletes at all levels are welcome to register. Class starts March 5 and runs for 4 weeks (1.5 hours each session) meeting Saturday from 2:30-4pm and will culminate with a mock olympic weightlifting meet!
March 5, 12, 19, 26
Register Here  
*minimum 6 months CF experience required*
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This Sunday, March 6, from 1:30-2:30pm, join Cody Burgener and Andrew Killion (CrossFit SME’s for Weightlifting and Mobility) for a FREE one hour seminar combining their expertise in Olympic Lifting and Movement/Mobility.
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Push Jerk
6 x 2 ME
 
4 rounds:
12 box jumps Rx: 32/26, Fx: 24/20
9 thrusters Rx: 115/80 Fx: 95/65
6 Chest to Bar pull-ups Fx: pull-ups Rx+: muscle ups

 
March Referral Program Reminder: Want to grow our community and save money? Refer your friends to win free prizes (with top prize being a free month of membership)! We now offer the free class every Tuesday at 6:30pm and Saturday at noon, invite your friend to WOD with you! Also – we encourage you to bring friends to the Free Boot Camp & Yoga event on Thursday, March 10, from 6:30-8:00pm!
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BCF’s “Intermediate Olympic Weightlifting” classes are designed to improve technique by performing progressions and classic versions of the two Olympic lifts, the Snatch and the Clean and Jerk (including video analysis!). 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. Athletes at all levels are welcome to register. Class starts March 5 and runs for 4 weeks (1.5 hours each session) meeting Saturday from 2:30-4pm and will culminate with a mock olympic weightlifting meet!
March 5, 12, 19, 26
Register Here  
*minimum 6 months CF experience required*
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EMOM 10:
1 Power Clean + 2 Hang Power Cleans
 
27-21-15-9
Deadlift 135/95
WBS 20/14
 
James 1:2-4: ² Consider it pure joy, my brothers and sisters,[a] whenever you face trials of many kinds, ³ because you know that the testing of your faith produces perseverance. ⁴ Let perseverance finish its work so that you may be mature and complete, not lacking anything.

Remember to submit your 16.1 Scores by 5:00pm PT today!!!
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Muscle up technique work
Gymnasty Test:
With an 8 minute running clock perform:
2:00 ME HSPU (games standard) FX: HR Push ups
2:00 ME Air Squats
2:00 ME Muscle Ups FX: Pull ups
2:00 ME Burpees
 
3 Rounds:
400m Run
10 T2B
15 Push Press 135/95 FX: 95/65
20 Front Squats 135/95 FX: 95/65

Yoga today at 10am with Claire. Free for members, $10 for friends!
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Great job with 16.1! Remember to submit your scores for 16.1 by Monday 5:00 pm PT!
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Weighted Pull ups:
Find Heaviest Double then,
perform 1 ME Strict Set
(or 40 ring dips if hands/grip are smoked from 16.1)
 
AMRAP 15:
Run 400m
15 Power Snatches 115/80, FX: 95/65

Today: Ninja Funday & Paleo Potluck! Test your Ninja skills from 3-5:00pm and then refuel from 7:30-9:30pm!
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The 2016 CrossFit Open starts today!! Get excited!!
Due to the logistical challenges of CrossFit Open WOD 16.1, we are capping all Saturday classes at 17 athletes (we’ll be running 2 heats). If you do not reserve and class is full, you will not be able to workout. We have added WODs at 8am and 12pm. PLEASE RESERVE YOUR SPOT!
Also, Open Gym will run from 1-2:30pm on Sat this week.
This is a fun and challenging WOD, looking forward to it!!
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Athletes that are not registered for the CF Open:
20 min AMRAP:

• 12 Overhead Lunges (in place) 45/25 (Fx: 25/15) – WEAR YOUR KNEE SLEEVES
• 8 Burpees onto a plate
• 12 Overhead Lunges (in place) 45/25
• 8 C2B pull-ups (Fx: pull-ups)

WORKOUT 16.1

Complete as many rounds and reps as possible in 20 minutes of:
25-ft. overhead walking lunge – WEAR YOUR KNEE SLEEVES
8 burpees
25-ft. overhead walking lunge
8 chest-to-bar pull-ups

Men lunge 95 lb.
Women lunge 65 lb

Scaled
(Scaled Men, Scaled Masters Men 40-44, Scaled Masters Men 45-49, Scaled Masters Men 50-54, Scaled Women, Scaled Masters Women 40-44, Scaled Masters Women 45-49, Scaled Masters Women 50-54)

Complete as many rounds and reps as possible in 20 minutes of:
25-ft. front rack walking lunge
8 burpees
25-ft. front rack walking lunge
8 jumping chin-over-bar pull-ups

Men lunge 45 lb.
Women lunge 35 lb.

Masters
(Masters Men 55-59, Masters Men 60+, Masters Women 55-59, Masters Women 60+)

Complete as many rounds and reps as possible in 20 minutes of:
25-ft. overhead walking lunge
8 burpees
25-ft. overhead walking lunge
8 chin-over-bar pull-ups

Men lunge 65 lb.
Women lunge 45 lb.

Scaled Masters
(Scaled Masters Men 55-59, Scaled Masters Men 60+, Scaled Masters Women 55-59, Scaled Masters Women 60+)

Complete as many rounds and reps as possible in 20 minutes of:
25-ft. walking lunge
8 burpees
25-ft. walking lunge
8 jumping chin-over-bar pull-ups

*Lunges are unweighted

Reminder: Open WODs will be held Fridays at CFR7 and Saturdays at BCF!
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Tomorrow: Ninja Funday & Paleo Potluck! Test your Ninja skills from 3-5:00pm and then refuel from 7:30-9:30pm!
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Clean & jerk
5×2 (A)
 
AMRAP 10:
10 air squats (KB Goblet squat 24/16 if not competing in the Open)
20 sit-ups
30 double unders