WOD/Events

Remember to mark your calendars for Saturday, February 27, 3:00-5:00pm Ninja Funday! 
Post Ninja, there will be a Paleo Potluck at AVA Ballston from 7:30-9:00 pm!
All Ballston CrossFit members and AVA Ballston Residents are invited to our BCF Paleo Potluck! Join us for an evening of community building and clean eating, catered by Power Supply from 7:30-9:30pm in the AVA Ballston Lounge.
Power Supply crafts healthy, delicious food to “help you eat the best real food possible, as simply as possible. ” Power Supply does that with “super tasty prepared meals crafted locally from the really good stuff – responsibly sourced, all natural and super fresh ingredients in nutrient dense recipes that your body will love as much as your taste-buds do.” BCF is a delivery location for Power Supply, so if you love what you taste you can conveniently set up for weekly meals to be delivered to our box!
When: Saturday, February 27, 7:30-9:30pm
Where: AVA Ballston Lounge
4650 Washington Blvd
Arlington, VA 22201
**to the right of the tennis courts behind BCF**
RSVP on Facebook 
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Push Press
6 x 2
RX: ME
FX: A
 
AMRAP 20:
50 Double Unders
30 WBS
10 Hang Cleans (full) 115/80 FX: 95/65

Sign up now for The 2016 CrossFit Open! Each week from February 25- March 26 we will do the Open workout of that week, culminating in our Saturday Night Lights Open Throwdown! The Open has both RX and Scaled divisions so all members are encouraged to register and track their scores against others worldwide!
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Remember to mark your calendars for Saturday, February 27, 3:00-5:00pm Ninja Funday!  Post Ninja, there will be a Paleo Potluck at AVA Ballston from 7:30-9:00 pm… more details coming soon!
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Turkish Get Up Skill:
RX: 3 x 6-8 (Heavy)
FX: 3 x 10 (A)
Can Alt or do one side at a time.
 
18-12-6
Deadlift* 315/205, FX: 225/150
C2B Pull Ups
*Weight should NOT be over 80% of your 1RM – be smart with scaling

Be sure to sign up now!
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  
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Back Squat
25 Minutes to Find a 1RM
*Before 1RM attempt perform 1 Walk Out at Attempt Weight
 
For Time:
100 Push Press 95/65 FX: 75/55
50 Games Std. Box Jumps 24/20

Yoga today at 10:00am with Jenna! Free for members, $10 for friends. In a relationship? Bring your significant other and kick off your Valentine’s Day together!
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Fitness & performance:
Valentines Day Partner WOD
In teams of one guy and one girl, for time:
Row 1000m
50 overhead walking lunges, 45/25
50 kettlebell swings, 24/16
50 kettlebell cleans, 24/16
50 kettlebell push press, 24/16
50 pushups
50 squat cleans (95/65)
50 box jumps (24/20)
50 sit-ups
50 burpees
Row 1000m
*Only one partner working at a time
**Compare to 2/14/2014
 

***Reserve your spot now!***
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  
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Sign up now for The 2016 CrossFit Open! Each week from February 25- March 26 we will do the Open workout of that week, culminating in our Saturday Night Lights Open Throwdown! The Open has both RX and Scaled divisions so all members are encouraged to register and track their scores against others worldwide!
=====================================================
Remember to mark your calendars for Saturday, February 27, 3:00-5:00pm Ninja Funday!  Post Ninja, there will be a Paleo Potluck at AVA Ballston from 7:30-9:00 pm… more details coming soon!
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Kipping Pull Up Technique:
RX: 3 UB sets of:
1 Strict Pull up
2 Strict C2B Pull ups
3 kipping Pull Ups or Butterfly
4 Kipping C2B Pull ups or Butterfly
 
10 Rounds For Time:
3 HSPU 4″ Deficit, FX: games standard
4 Deadlifts 255/165 FX: 185/125
5 Air Squats

 

Reminder, Competition WOD meets every Saturday, 11:30am- 12:30pm at CFR7! If you are interested in competing then you are welcome to join. There are both RX, Masters, and Scaled divisions in most competitions.  However, there should be a confident knowledge base in movements, standards, and time training.  One should also be able to move certain loads per movement. Click here for movements and loads that you will see in competitions.
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Clean and Jerk (Full):
5 x 2
*Not Touch and Go
 
4 Rounds For Time:
12 Power Cleans 135/95 FX: 115/80 Rx+: 155/105
12 Bastards
 
Finisher:
Double Under Skill/Practice:
RX: 1 Round For Time:
5 unbroken double unders
10 unbroken double unders
15 unbroken double unders
20 unbroken double unders
25 unbroken double unders
30 unbroken double unders
35 unbroken double unders
40 unbroken double unders
45 unbroken double unders
50 unbroken double unders
45 unbroken double unders
40 unbroken double unders
35 unbroken double unders
30 unbroken double unders
25 unbroken double unders
20 unbroken double unders
15 unbroken double unders
10 unbroken double unders
5 unbroken double unders
The Singles conversion will be counting up by 20’s to 200 and back down.
You MUST stop in between sets (the rope must stop)
You can skip any rounds you can’t complete by doing that # of Squats before moving on to the next round.

Happy 4th Anniversary BCF! Thank you to all members for creating an incredible community over these past four years. Time to celebrate!
BCF Trifecta party: 4th Anniversary, Nutrition Challenge Completion and farewell to Coaches John, Jake, James and Sarah! Come out and celebrate the 4th anniversary of BCF! We’ll also be crushing some macos to celebrate the end of the 2016 Nutrition Challenge. Additionally, we’ll be bidding farewell to coaches Sarah, James, John and Jake.
Date: Thursday, February 11, 2016
Time: 8:00pm
Where: Carpool
4000 Fairfax Dr, Arlington, Virginia 22203
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Fran:
21-15-9
Thruster 95/65
Pull ups
*Athletes should judge each other*
 
Finisher:
4 x 4/2 Strict HSPU + 6/4 Kipping HSPU
Rest no more than :1:30
(M/F)

*spoiler alert* Tomorrow’s WOD will be FRAN! Schedule your rest days appropriately if you want to feel fresh for this brutal and beloved benchmark!
 
Please join us tomorrow, Thursday, February 11, 2016 at 8:00pm for our BCF Trifecta party: 4th Anniversary, Nutrition Challenge Completion and farewell to Coaches John, Jake, James and Sarah! Come out and celebrate the 4th anniversary of BCF! We’ll also be crushing some macos to celebrate the end of the 2016 Nutrition Challenge. Additionally, we’ll be bidding farewell to coaches Sarah, James, John and Jake.
Date: Thursday, February 11, 2016
Time: 8:00pm
Where: Carpool
4000 Fairfax Dr, Arlington, Virginia 22203
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Snatch (Squat):
5 x 2
*Not Touch and Go
 
10-8-6-4-2-4-6-8-10
Hang Power Snatch 135/95, FX: 95/65, RX+155/105
Ring Dips