WOD/Events

Happy Thanksgiving!!!

10:00 AM WOD. Open gym from 11am – 12:15pm!

Strength:

E3MOM 18 Mins.
Snatch + Hang Snatch + 3 OHS (ME)

Conditioning: 

AMRAP 20:
With a Partner
10 dumbbell snatches (50/35) (Fx: 35/20)
10 burpee box jump-overs (24/20)
10 Cal Row
15 dumbbell snatches
15 burpee box jump-overs
15 Cal Row
20 dumbbell snatches
20 burpee box jump-overs
20 Cal Row
25 dumbbell snatches
25 burpee box jump-overs
25 Cal Row
… Continue adding 5 reps to each movement until 20 minutes has ended. You and your partner may break up the reps however you want.

8:30PM WOD and open gym will be cancelled.

Strength: 

Strength
5 Rounds:
Rx+: 10 Weighted strict pull-ups
Rx: 10 strict Pull ups
Fx: 5 Strict Pull ups
Rest 1:30 after each set

Conditioning: 

Conditioning
AMRAP 14
2 Rounds of ‘Cindy’ (Rx+: C2B)
20 KBS (24/16) (Rx+: 32/24)

Free Beginner CrossFit Class at 6:30 pm. Anyone interested in trying out a CrossFit class is welcome to come check out what BCF has to offer!!

Core Blast with Shauna at 6:45pm!!

Thanksgiving week schedule:Wednesday
8:30pm WOD and open gym will be cancelled.

Thursday 
10:00am WOD, open gym 11am – 12:15pm

Strength:

Front Squat
5×2 (ME)

Conditioning: 

For time
9-7-5
Deadlifts
Hang Power Clean
Front Squats
(Rx: 205/135) (Fx: 155/105) (Rx+: 225/155)
400m Run after each round

Show up between 5:15pm-6:45pm to receive free ART soft tissue treatment from our friends at Full Motion Life & Sport! If you have any tweaks or tightness, they can fix you up!

Overview of Week:
Monday: Strict Press
Tuesday: Front Squats
Wednesday: Strict Pull-ups
Thursday: Snatch Complex
Friday:Handstand Push-ups
Saturday: Back Squats
Sunday: 30 Minute Amrap

Strength: 

Strict Press
5×2 (ME)
Finish with one set of
[email protected]% of 2RM

Conditioning: 

For time
50 Double-Unders (Fx 25 Double Unders)
12 Ring Muscle-ups (Fx C2B Pull Ups)
75 Double-Unders (Fx 50 Double Unders)
8 Ring Muscle-ups (Fx C2B Pull Ups)
100 Double-Unders (Fx 75 Double Unders)
6 Ring Muscle-ups  (Fx C2B Pull Ups)

Yoga with Liz at 10:00am!!!

Mobility/Skills Class with Coach Brandon at 12:20pm is cancelled.

Let’s get brunch! On November 18, From 11:00 a.m- 1:30 p.m. Come in at 10:00 a.m for Yoga then hop on over to grab some brunch at Medium Rare with Coach Tucker!

Maybe you’re thinking of staying for the workout too? We can work with that. A second group will be sent over at 12:15 p.m following the 11:15 a.m WOD with Coach Brandon!

Bottomless brunch will be offered at a discounted rate of $22.00 a person. Can’t beat that! Here’s a link to the menu to check it out yourself.

http://www.mediumrarerestaurant.com/brunch.php

Come join us for our monthly Faith & Fitness event! We offer a fun FREE Boot Camp workout followed by a casual discussion about faith. People of all fitness levels (CrossFit experience is not required) and all faiths (including no faith) are welcome! Bring along a friend (or 2)! After, we’ll grab a burger and beer at Big Buns if interested in hanging out for post-workout fun!

Plan to arrive around 3:45pm so we can get started on time.

Ballston CrossFit is located at 1110 N Glebe Arlington VA 22201. We are just 4 blocks from the Ballston Metro. We have a huge parking garage (pay parking) under our space and there is plenty of free residential street parking within 2-3 blocks of BCF. There is parking on N. Vernon St. and Vermont Street on the other side of Glebe Rd. as well as parking available on N. Vernon St and 13th Street (these spaces are not zoned and open parking).

Conditioning: 

For time
1000m Row (Rx+ Ski)
50 HSPU (Fx: 30)
40 Box Jump Overs (30/24) (Fx: 24/20)
30 Ring Dips (Fx: 20)
20 Deadlifts (315/205) (Fx: 275/175)
10 Bar Muscle-ups (Fx: C2B)

Finisher:

Accumulate 10:00 Plank as quickly as possible

Strength/Skill:

Back Squat
[email protected]%
[email protected]%
2×[email protected]%
1×[email protected]%

Conditioning: 

3 RFT
12 Front Squats (135/95) (Fx: 115/80) (Rx+: 165/105)
10 Burpees-over-the-bar
8 Alternating Front Rack Lunges (135/95) (Fx: 115/80) (Rx+: 165/105)

Finisher: 

Accumulate 4:00 couch stretch (2:00 on each leg)

Strength/Skill:

E2MOM 20 mins.
3 Power Clean and Push Jerk (ME)
Each set of 3 should be touch and go. Athletes may only rest in the hang or front rack after completing each clean and jerk rep.

Conditioning:

3 RFT
100 Double Unders
30 Shoulder to Overhead (75/55)
20 C2B Pull ups (Fx: Pull-ups)

Finisher: 

AMRAP 3
Flutter Kicks

BCF,

Over the last few months and years, we have been proud to introduce operational changes that have benefited our entire community! New equipment, new managers, facility improvements and a continued improvement in coaching excellence from our excellent team of coaches (Gym Manager Brock is spending the week at CrossFit New England in Ben Bergeron’s Immersion program about operational excellence)!

Due to these operational improvements, a detailed analysis/comparison to local boxes and managing continuously increasing business expenses, membership plans will see a slight increase in 2019 (an average increase of 5%). But we do have some great news:

– based on member requests, we are offering a new “Silver” membership plan for 9 classes/month

– we are extending a [time sensitive] offer to keep your current 2018 membership plan and rate for up to 12 months, see details below!

Thank you for allowing us to lead you through your improvements to your fitness! It is an honor to have such an awesome community of members who are so dedicated to improvement! Please shoot us an email or talk to a manager if you have any questions.

See more details, click here.

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Strength:

Bench Press
5×2 (ME)
Finish with one set of
[email protected]% of 2RM

Conditioning: 

800m Run (it is cold out, you may row/ski erg/AAB)
15 Power Snatch (135/95) (Fx: 95/65) (Rx+: 185/125)
400m Run (it is cold out, you may row/ski erg/AAB)
10 Power Snatch (135/95) (Fx: 95/65) (Rx+: 185/125)
200m Run (it is cold out, you may row/ski erg/AAB)
5 Power Snatch (135/95) (Fx: 95/65) (Rx+: 185/125)

Strength/Skill:

Deadlift
4×[email protected]%
1xAMRAP (unbroken) @85%

Conditioning: 

AMRAP 8
8 Pistols, alternating (Fx: DB lunges)
8 KBS (32/24) (Fx: 24/16)
8 tall box jumps (32/26) (Fx: 24/20)

Finisher:

3 sets
DB Hammer Curls x 20