Come cheer on the top men and women from BCF & CFR7 as they compete against each other in Open WOD 15.5!!! This will be a fun, social event – come meet new friends! Feel free to bring invite your friends if they are interested in CrossFit or just want to see what you do every day!
Womens WOD will start at 7:45pm and mens WOD kicks off around 8:30pm.
Feel free to bring a few beers and cheer for your friends as they compete head to head!!
WHEN: TONIGHT at 7:30pm – 9:30pm
WHERE: CFR7 – 8504 Tyco Rd, Vienna, Virginia 22182
 
Come test your fitness in a paintball battle between BCF & CFR7 athletes this SUNDAY!! We will go to either Pevs Paintball or Hogback Mountain (TBD). Price TBD (working on a group discount depending on how many are joining). Friends welcome to join!
We’ll grab some lunch after the dust has settled…losers buy 😉
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Fitness & performance:
Rope climb technique
 
Fitness & performance:
EMOTM 20:
Evens: 5-10 toes-to-bar
Odds: 1-3 rope climbs

Come cheer on the top men and women from BCF & CFR7 as they compete against each other in Open WOD 15.5!!! This will be a fun, social event – come meet new friends! Feel free to bring invite your friends if they are interested in CrossFit or just want to see what you do every day!
Womens WOD will start at 7:45pm and mens WOD kicks off around 8:30pm.
Feel free to bring a few beers and cheer for your friends as they compete head to head!!
WHEN: Friday, March 27 at 7:30pm – 9:30pm
WHERE: CFR7 – 8504 Tyco Rd, Vienna, Virginia 22182
 
Come test your fitness in a paintball battle between BCF & CFR7 athletes this SUNDAY!! We will go to either Pevs Paintball or Hogback Mountain (TBD). Price TBD (working on a group discount depending on how many are joining). Friends welcome to join!
We’ll grab some lunch after the dust has settled…losers buy 😉
============================================================
Fitness:
Power clean technique then 10×1 (A)
Performance:
Power clean, find a heavy single
 
Fitness:
9-7-5
Muscle up transitions including ring dip (x2)
Hang power clean, 115/80
*Complete 50 double unders after each round.
Performance:
9-7-5:
Muscle ups
Hang power clean, 155/105
*Complete 50 double unders after each round.

Come cheer on the top men and women from BCF & CFR7 as they compete against each other in Open WOD 15.5!!! This will be a fun, social event – come meet new friends! Feel free to bring invite your friends if they are interested in CrossFit or just want to see what you do every day!
Womens WOD will start at 7:45pm and mens WOD kicks off around 8:30pm.
Feel free to bring a few beers and cheer for your friends as they compete head to head!!
WHEN: Friday, March 27 at 7:30pm – 9:30pm
WHERE: CFR7 – 8504 Tyco Rd, Vienna, Virginia 22182
 
Come test your fitness in a paintball battle between BCF & CFR7 athletes this SUNDAY!! We will go to either Pevs Paintball or Hogback Mountain (TBD). Price TBD (working on a group discount depending on how many are joining). Friends welcome to join!
We’ll grab some lunch after the dust has settled…losers buy 😉
============================================================
Fitness:
Front squat, 5×3 (A)
Performance:
Front squat, work up to 90% then, 4×1 (A)
 
Fitness:
AMRAP 12:
10 push jerks, 95/65
10 front squats, 95/65
200m run
Performance:
AMRAP 12:
10 push jerks, 135/95
10 front squats, 135/95
200m run

Come cheer on the top men and women from BCF & CFR7 as they compete against each other in Open WOD 15.5!!! This will be a fun, social event – come meet new friends! Feel free to bring invite your friends if they are interested in CrossFit or just want to see what you do every day!
Womens WOD will start at 7:45pm and mens WOD kicks off around 8:30pm.
Feel free to bring a few beers and cheer for your friends as they compete head to head!!
WHEN: Friday, March 27 at 7:30pm – 9:30pm
WHERE: CFR7 – 8504 Tyco Rd, Vienna, Virginia 22182
 
Come test your fitness in a paintball battle between BCF & CFR7 athletes this SUNDAY!! We will go to either Pevs Paintball or Hogback Mountain (TBD). Price TBD (working on a group discount depending on how many are joining). Friends welcome to join!
We’ll grab some lunch after the dust has settled…losers buy 😉
============================================================
Fitness & performance:
4 sets of max rep strict pull-ups
 
Fitness:
AMRAP 15:
10 pushups
15 kettlebell swings, 24/16
20 Games Std. box jumps, 24/20
25 overhead walking lunge steps*, 45/25
Performance:
AMRAP 15:
10 ring pushups
15 kettlebell swings, 32/24
20 Games Std. box jumps, 24/20
25 overhead walking lunge steps*, 45/25
*do NOT drop bumpers  – immediate 10 burpee penalty for dropped bumper

Starting Monday, March 23rd, a chiropractor from the Arlington Pain & Rehab team will be treating athletes for free from 6-7pm; first come, first served, every other Monday evening.  The team at Arlington Pain & Rehab focuses on individual patient needs by utilizing a combination of chiropractic care, physiotherapy, sports massage, acupuncture, rehabilitation exercise protocols, and nutritional education.  The doctors at Arlington Pain & Rehab complete comprehensive exams to determine the root cause of your pain or injury.  Each patient is given a customized treatment plan to map their personal goals.  Arlington Pain & Rehab is the premier therapeutic destination for CrossFit athletes, runners, rugby players, yogis, and athletic enthusiasts of all ages.
 
MAKE SURE YOU SUBMIT YOUR 15.4 SCORES BY 8PM TONIGHT (Monday)!!!
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Fitness:
Push jerk, 6×3 (A)
Performance:
Push jerk, find heavy triple
 
Fitness:
Row 300m then,
15-12-9:
thrusters, 95/65*
burpees**
Then row 300m
Performance:
Row 300m then,
15-12-9:
thrusters, 115/75*
burpees**
Then row 300m
*Immediate 5 burpee penalty each time the barbell leaves your front rack position prior to completing the set of thrusters
**Jump onto 45lb plate.

Yoga with Jenna at 10am! If you know any instructors who are available Sunday at 10am and teach a power vinyasa flow (like at Core Power or Spark Yoga), please connect us. Thanks!
If you still need to do 15.4, come in the evening and be ready to start the WOD at 6:30pm.
Click here for a great yoga and CrossFit article.
WOD schedule for Sunday – 11:15am,5:30pm. Please RESERVE classes (they fill up on Sunday)!
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Fitness & performance:
Deadlift, 3×10 (A)
 
Fitness & performance:
Sprint 400m
Then, 1-2-3-4-5-6-7-8-9-10:
Wallball shots, 20/14
Pull-ups
Then, Sprint 400m

Strength:
Power Clean Technique
 
Metcon:

CrossFit Open Workout 15.4

Rx’d
(Rx’d Men, Masters Men 40-44, Masters Men 45-49, Masters Men 50-54, Rx’dWomen, Masters Women 40-44, Masters Women 45-49, Masters Women 50-54)

Complete as many reps as possible in 8 minutes of:
3 handstand push-ups
3 cleans
6 handstand push-ups
3 cleans
9 handstand push-ups
3 cleans
12 handstand push-ups
6 cleans
15 handstand push-ups
6 cleans
18 handstand push-ups
6 cleans
21 handstand push-ups
9 cleans
Etc., adding 3 reps to the handstand push-up each round, and 3 reps to the clean every 3 rounds.

Men clean 185 lb.
Women clean 125 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 8 minutes of:
10 push presses
10 cleans

Men push press 95 lb. and clean 115 lb.
Women push press 65 lb. and clean 75 lb.
 
http://games.crossfit.com/workouts/the-open

Fitness & performance:
EMOTM 10:
2 hang (low) snatches, 75-80%
 
Fitness & performance:
10 rounds:
Run 200m (if weather permits, otherwise it will be switched to rowing)
20 double unders