WOD/Events

Yoga with Jenna at 10am (dress WARM – with the cold weather it’ll be chilly in the box), free for all BCF and CFR7 members (bring a mat if you have one, or arrive early and grab one of the 15 we have available). Friends welcome to join for $10 cash.
Click here for a great yoga and CrossFit article.
New WOD schedule for Sunday – 11:15am,5:30pm. Please RESERVE classes!

The 2015 CrossFit Games, starts Thursday, February 26

Another year brings another chance to test ourselves through the CrossFit Open and we’re PUMPED! The road to the Games starts with the Open. The Open is 5 weeks long, with a different workout announced each week. Athletes do the workouts and enter their scores in the worldwide leaderboard. It is a fun, challenging, and exciting time because ANYONE can compete. This year includes a scaled division, so athletes of all ability levels can join in. We highly encourage you to register for the Open and participate in the worldwide CrossFit community. We guarantee you’ll do things you never thought possible. The registration fee is $20. Go here to register and select Ballston Crossfit as your affiliate. Let’s do this!

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Fitness:
Snatch balance + overhead squat, 5×1+2 (A)
Performance:
Snatch balance + overhead squat, 5×1+2 (ME)
Fitness:
21-15-9:
Power snatches, 95/65
Toes to bars
Performance:
21-15-9:
Power snatches, 115/80
Toes to bars

The CrossFit Open is upon us. It starts at the end of this month! Join the community in this awesome challenge and see what we are all made of as a team. We guarantee you’ll do things you never thought possible. The registration fee is $20. Click here to register and select Ballston Crossfit as your affiliate. Let’s do this!

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HAPPY VALENTINES DAY!
Fitness & performance:
Valentines Day Partner WoD
In teams of one guy and one girl, for time:
Row 1000m
50 overhead 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

Come out tonight and celebrate a community celebration out with box members as we party for the 3 year anniversary of BCF!! Fun gets started at Carpool around 8:00pm! Link to Facebook invitation here.

The CrossFit Open is upon us. It starts at the end of this month! Join the community in this awesome challenge and see what we are all made of as a team. We guarantee you’ll do things you never thought possible. The registration fee is $20. Click here to register and select Ballston Crossfit as your affiliate. Let’s do this!

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Fitness & performance:
Deadlift, find a heavy double
Overhead squat, 5×5 (A)
Ab finisher:
A) GHD sit-ups, 3×10
B) Sit-ups, 3×25

Come out Friday night and celebrate a fun night out with box members as we celebrate the 3 year anniversary of BCF!! Fun gets started at Carpool around 8:00pm! Link to Facebook invitation here.

The CrossFit Open is upon us. It starts at the end of this month! Join the community in this awesome challenge and see what we are all made of as a team. We guarantee you’ll do things you never thought possible. The registration fee is $20. Click here to register and select Ballston Crossfit as your affiliate. Let’s do this!

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Happy 3rd birthday BCF!
Fitness & Performance
“The BCF WoD”
AMRAP 20:
5 chest to bar pull ups
5 ring dips
15 air squats
*Fitness should do strict pull ups w/ band if chest to bar is unable to be performed.
**Compare to 2/13/2014
https://www.youtube.com/watch?v=UXGxga4AxrM

Skills Class Tonight!  8:30pm we are covering kipping pullups, kipping ring-dips and double unders. Come one, come all and sharpen your craft. The Open is coming and will have at least two of these movements! We all can improve something every day, invest in yourself. MAKE SURE YOU REGISTER FOR A SPOT ONLINE AS THEY USUALLY GO FAST!!!
 
Congratulations to Our Nutrition Challenge Winners!
Nearly 80 of our members participated in the BCF Nutrition 101 Partner Challenge over the last month and saw amazing results cleaning up their nutrition, and stepping up their fitness goals and workouts! Out of 36 teams, there were FIVE teams with perfect overall scores in the challenge.  They are listed below in order of their percentage improvement in the benchmark workout test. Well done teams, and congratulations!
1. Team Carbivore (Charlie Romero, Stacey Erickson)
2. Blonde and Blonder (Anne Marie Birchmeier, Pamela Pryor)
3. The Dynamic Duo (Kelly Wagner, Madison Moore)
4. Brown Sugar (Ashley Timmer, Samir Mian)
5. Perkis Power (Meg Krasenics, Jeff Capasso)
 
Come out Friday night and celebrate a fun night out with box members as we celebrate the 3 year anniversary of BCF!! Fun gets started at Carpool around 8:00pm! Link to Facebook invitation here.
 

The CrossFit Open is upon us. It starts at the end of this month! Join the community in this awesome challenge and see what we are all made of as a team. We guarantee you’ll do things you never thought possible. The registration fee is $20. Click here to register and select Ballston Crossfit as your affiliate. Let’s do this!

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Fitness:
High-hang clean, 7×3 (A)
Performance:
High-hang clean to hang clean (above knee), find a heavy single
Fitness & performance:
4 sets of 500m row sprint*, rest 3 min
*record slowest time
 

Congratulations to all of the CrossFit Route 7, Ballston CrossFit, and Black and Red Barbell members who competed and represented our strong community at the Baltimore Open at the Athletic Asylum at CrossFit White Marsh this past Saturday and Sunday. Not only did we have numerous PR’s, qualifying totals, and first-timers getting their first taste of competitive weightlifting, we had lifters in every session and represented the Black and Red with sportsmanship, cheers and support that spread through that room as we had quite the group of “Black and Redders” present in the seats throughout the weekend.
A special thank you to our amazing coaches Mike Hom, John Bova and Jake Schmitt for spending countless hours with the athletes in preparation for our club’s first meet since bringing everyone together at CFR7. The future is filled with exciting work, conquests and fun because of their expertise, patience, and gentlemanly good looks.
Lastly, we wouldn’t all be together if it weren’t for our fearless leader, Tucker Jones and his tireless work to create the ideal environment to train and grow and allow all our athletes to push themselves day in and day out and go after any and all goals they have.
 
Come out Friday night and celebrate a fun night out with box members as we celebrate the 3 year anniversary of BCF!! Fun gets started at Carpool around 8:00pm! Link to Facebook invitation here.

Another year brings another chance to test ourselves through the CrossFit Open and we’re PUMPED! The road to the Games starts with the Open. The Open is 5 weeks long, with a different workout announced each week. Athletes do the workouts and enter their scores in the worldwide leaderboard. It is a fun, challenging, and exciting time because ANYONE can compete. This year includes a scaled division, so athletes of all ability levels can join in. We highly encourage you to register for the Open and participate in the worldwide CrossFit community. We guarantee you’ll do things you never thought possible. The registration fee is $20. Click here to register and select Ballston Crossfit as your affiliate. Let’s do this!

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Fitness: Press, 5×3 (A)
Performance: Press, 5×3 (ME)
 
Fitness & performance:
4 rounds, 1 minute stations:

• Shoulder to overhead Fx: 115/80, Rx:135/95
• Games Standard Box jumps, Fx: 24/20, Rx: 32/26
• Burpees to 6″ jump
• Toes to bars

Free Functional Movement Screens at BCF on Monday, February 9th starting at 7:30pm with Dr. Alcorn from The Jackson Clinics (Dr. Alcorn is a CF athlete with a L1 cert). Reserve your space here: https://docs.google.com/spreadsheets/d/1T3mW9r_nW-baEY0RYL3jLDkov3QLj1ejcky0mW3XTHM/edit?usp=sharing
Chiro Dr. Joshua Alvarado from Arlington Pain & Rehab will be treating athletes for free from 6-7pm. First come first served. The team at Arlington Pain and 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 and 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 and Rehab is the premier therapeutic destination for Crossfit athletes,​ runners, rugby players, yogis,  and athletic enthusiasts of all ages.
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Fitness:
Front squat, 5×3 (A)
Performance:
Front squat, 5×3 (80-85%)
 
Fitness & performance:
CrossFit Open 13.3 WoD
AMRAP 12:

• 150 wallball shots, 20/14
• 90 double unders
• 30 muscle ups
  *Compare to 9/5/2014

Yoga with Alexis at 10am, free for all BCF and CFR7 members (bring a mat if you have one, or arrive early and grab one of the 15 we have available). Friends welcome to join for $10 cash.
 
B&R Barbell will not be meeting today for its normal session, as many of our athletes and coaches are competing in the Baltimore Weightlifting Open! If you want to come support or check out a meet, here’s the info: https://www.eventbrite.com/e/2015-baltimore-open-tickets-14856890359
 
Click here for a great yoga and CrossFit article.
WOD schedule for today (we added a new WOD due to demand at Sunday WODs) – we also pushed the WODs back 15 min so they don’t interfere with yoga. 11:15am, 12:15pm, 5:30pm. Please RESERVE classes!

The 2015 CrossFit Games, starts Thursday, February 26

Another year brings another chance to test ourselves through the CrossFit Open and we’re PUMPED! The road to the Games starts with the Open. The Open is 5 weeks long, with a different workout announced each week. Athletes do the workouts and enter their scores in the worldwide leaderboard. It is a fun, challenging, and exciting time because ANYONE can compete. This year includes a scaled division, so athletes of all ability levels can join in. We highly encourage you to register for the Open and participate in the worldwide CrossFit community. We guarantee you’ll do things you never thought possible. The registration fee is $20. Go here to register and select Ballston Crossfit as your affiliate. Let’s do this!

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“Eva Lite”
3 rounds for time:
Run 800m
30 kettlebell swings, 32/24
30 pull ups
*Compare to 8/30/2013
Choice of 3 finisher:
1) 100 sit-ups
2) 50 medicine ball sit-ups
3) 25 GHD sit-ups