WOD/Events

We are just 2 days away from our next Homeless Hope event! If you have any unused coats, hoodies, warm clothes or blankets, please drop them off at BCF before Sunday!
When: Sunday, December 7th starting at 8am
Where: Ballston CrossFit – 1110 N. Glebe Rd. Arlington VA 22201. 
What: Homeless Hope winter clothes distribution
Why: show God’s love by providing basic necessities for homeless men and women (and sometimes children) on the streets of DC.
Come join us, or drop off a coat/blanket at Ballston CrossFit in the next few days, or make a financial donation: www.homelesshope.org.
“It is more blessed to give than to receive.” – Jesus (Act 20:35)
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Fitness:
Split jerk technique then 5×3 (A)
Performance:
Split jerk, find a heavy single
 
Fitness & performance:
“Karen”

• 150 wall balls 20/14 (10’/9′)
  Women going RX MUST be on platform and using actual 9′ line

We are just 3 days away from our next Homeless Hope event! If you have any unused coats, hoodies, warm clothes or blankets, please drop them off at BCF before Sunday!
When: Sunday, December 7th starting at 8am
Where: Ballston CrossFit – 1110 N. Glebe Rd. Arlington VA 22201. 
What: Homeless Hope winter clothes distribution
Why: show God’s love by providing basic necessities for homeless men and women (and sometimes children) on the streets of DC.
Come join us, or drop off a coat/blanket at Ballston CrossFit in the next few days, or make a financial donation: www.homelesshope.org.
“It is more blessed to give than to receive.” – Jesus (Act 20:35)
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Fitness:
Deadlift, 5×5 (A)*
Performance:
Deadlift, 5×5 (A)*
* athletes must reset after each rep (not touch and go). Do not drop any barbell reps. You will likely have to use lighter weight than you typically use for touch and go 5×5.
Fitness & performance:
AMRAP 15:

• 25 double unders
• 15 V-ups
• 5 burpee pull-ups

We are just 4 days away from our next Homeless Hope event! If you have any unused coats, hoodies, warm clothes or blankets, please drop them off at BCF before Sunday!
When: Sunday, December 7th starting at 8am
Where: Ballston CrossFit – 1110 N. Glebe Rd. Arlington VA 22201. 
What: Homeless Hope winter clothes distribution
Why: show God’s love by providing basic necessities for homeless men and women (and sometimes children) on the streets of DC.
Come join us, or drop off a coat/blanket at Ballston CrossFit in the next few days, or make a financial donation: www.homelesshope.org.
“It is more blessed to give than to receive.” – Jesus (Act 20:35)
===========================================================================
Fitness:
Front squat, 5×5 (A)
5 rounds for time of:

• 9 hang power clean, 95/65
• 6 push press, 95/65
• 3 overhead squats. 95/65

Performance:
Front squat, 5×5 (A@75%; 80%; 85%; 80%; 75%)
5 rounds for time of:

• 9 hang power clean, 135/95
• 6 push press, 135/95
• 3 overhead squats. 135/95

Fitness:
Rope climb technique (REMEMBER TALL SOCKS OR SWEATPANTS)
Performance:
15 rope climbs for time (REMEMBER TALL SOCKS OR SWEATPANTS)
Fitness & performance:
In teams of two, AMRAP 20:

• 10 handstand pushups
• 20 goblet squats, 24/16
• 30 step-ups w 24/16kg KB, 24/20
  *Only one partner working at a time.

Private Sales Exclusively for Ballston CrossFit Members

Reminder – NO YOGA today! All other classes follow a normal Sunday schedule.
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We’re excited to announce the 2015 Ballston CrossFit Nutrition Challenge is January 11-February 7, 2015!

Fitness & performance:
AMRAP 10:
–  5 ring rows
–  5 handstand pushups (Fx: women to one abmat, men to the floor, Rx: women to floor, men to 45lb deficit)

Free class at noon – bring your friends!
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REMINDER – Sunday midnight is the last chance to sign up for the Nutrition Challenge before the price increases to $55. Details below, you don’t want to miss out kick starting 2015 with clean eating!

We’re excited to announce the 2015 Ballston CrossFit Nutrition Challenge is January 11-February 7, 2015!

Thanksgiving Week Schedule Below.  Please make sure to reserve classes.  Please and Thank You!!!