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:
Hang power clean, 6×3 (A)
Performance:
Hang power clean, find a heavy triple
 
Fitness:
10-9-8-7-6-5-4-3-2-1:
Power clean,115/80
Handstand pushups
Performance:
10-9-8-7-6-5-4-3-2-1:
Power clean, 155/105
Handstand pushups*
*45lb deficit for males

Fitness & performance:
Front squat, find a 1RM
Fitness:
30-20-10:
Thrusters, 75/55
*Row 500m after each round.
Performance:
30-20-10:
Thrusters, 95/65
*Row 500m after each round.

WODs are filling up Thursday evening, be sure to reserve. If the 5:30, 6:30, 7:30 and 8:30pm WODs all fill up we will add a coach to increase capacity. Class cap size WILL be enforced so please reserve class.  ballstoncrossfit.zenplanner.com

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 & performance:
“2015 Nutter Chipper”
For time:
20 air squats
15 power snatches (Rx: 115/75; Fx: 95/65)
20 burpees
15 power cleans (Rx: 115/75; Fx: 95/65)
20 sit-ups
15 overhead squats (Rx: 115/75; Fx: 95/65)
20 pull-ups
15 push jerks (Rx: 115/75; Fx: 95/65)
20 push-ups
15 deadlifts (Rx: 115/75; Fx: 95/65)
Compare to Jan 8, 2015 (Nutrition Challenge re-rest)

Fitness:
Snatch, 6×3 (A)
Performance:
Snatch, find a heavy triple
Fitness & performance:
AMRAP 10:
5 kettlebell cleans, 24/16
5 kettlebell push presses, 24/16
5 ring rows

Fitness:
Back squats, 5×5 (A)*
*Add five to ten pounds from last week.
Performance:
Back squat, 5×5 (80-85%)
Fitness:
For time:
30 wallball shots, 20/14
30 ring dips
30 wallball shots, 20/14
30 pull-ups
30 wallball shots, 20/14
30 push-ups
30 wallball shots, 20/14
Performance:
For time:
30 wallball shots, 20/14
30 ring dips
30 wallball shots, 20/14
30 chest-to-bar pullups
30 wallball shots, 20/14
30 hand release push-ups
30 wallball shots, 20/14

Dr. Bill Kempe from Airrosti will be providing a 30 minute shoulder mobility seminar from 6:15-6:45pm that is free to all members. The seminar will address mobility techniques for the shoulder and is a great opportunity to get some professional advice about any mobility deficits that limit your movement.
The 5:30pm & 6:30pm WOD’s will be condensed by 15 min each to accommodate this mobility seminar.
Reserve your spot here: https://go.airrosti.com/scheduler/event/NSHVMBIEI4Q

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.
5:30pm WOD is cancelled for the Super Bowl.
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!
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Fitness:
Snatch, 10×1 (A)
Performance:
Snatch, find a heavy single
Fitness & performance:
AMRAP 12:
Power snatch to snatch, 70% of weight used in strength
3 handstand pushups
6 KB Swings (Fx: 24/16, Rx: 32/24)

BCF IS CLOSED TODAY (we’ll still have the Free Class, Foundations and Open Gym) to celebrate CrossFit Route 7’s Soft Grand Opening Celebration (we are up and running in our temporary space)!!! There are FREE WODs running at 9am, 10am, 11am, and 12pm. We will have a beginner friendly partner WOD, so bring a friend who lives or works in the Tysons Corner area! Come celebrate the awesome beginnings of the new community and expansion of the BCF family! You won’t want to miss this fun day, can’t wait to see you there! Click here for link to Facebook invite page (registration is not required, just show up).
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THE WOD AT CFR7’s GRAND OPENING EVENT:
Turkish Get-ups for members, movement technique for newbies
With a partner complete 5 rounds, 1 min on each station:
Row for Calories
Burpees onto a 45lb bumper plate
Sit-ups
Wall Balls
*One partner working at a time