WOD/Events

Happy Thanksgiving week BCF! I am thankful of many things, and have received many blessings in my life. One of the things I’m very thankful for is all of the awesome members we have at BCF! It really is fun to coach such great people (and even more fun to watch everyone improve their fitness)!

To show our appreciation, we are revising our referral program. When you refer a friend to BCF (be sure your friend puts your name in the referral field when they sign up), you’ll continue to get a free t-shirt, tank or hoodie. In addition (starting in December), for all referrals you will also be entered into a raffle for fun prizes. Then at the 6:30pm WOD the first Monday of every month, we will draw names and prizes for the winners (monthly prizes will include a free month of membership for one person)!

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

Thursday: 9am WOD (Class is FULL! Please reserve classes in advance and we can add more if they fill up).

Friday: 10am and 11am WOD

Saturday: 10am, 11am

Sunday: Regular WOD Schedule (but yoga is cancelled)

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“The Seven”

A suicide bomber killed seven CIA officers and one Jordanian officer at a remote base in southeastern Afghanistan on December 30, 2009 after posing as a potential informant reporting on Al Qaeda. Seven new stars will be etched onto the memorial wall at the CIA where every star represents grieving friends, family and colleagues dedicated to fight against the enemy, forever in their name.

Killed in the attack were CIA officers Jennifer Lynne Matthews, 45; Scott Michael Roberson, 39; Harold E. Brown Jr., 37; Darren LaBonte, 35; Elizabeth Hanson, 30; and security contractors Jeremy Jason Wise, 35, and Dane Clark Paresi, 46.

Fitness & Performance
Seven rounds for time of:

7 Handstand push-ups
7 Thrusters (135/95)
7 Knees to elbows
7 Deadlifts (245/155)
7 Burpees
7 Kettlebell swings (32/24)
7 Pull-ups

*Compare to 5/17/2014

We are very proud to officially announce that the Ballston CrossFit family is expanding and opening a second box! We just signed a 10 year lease and CrossFit Route 7 (CFR7) will be opening in mid January 2015!! This incredible CrossFit facility will be located one block from the Spring Hill Metro Station off the Silver Line in Tysons Corner and will feature top notch CrossFit coaching (featuring several BCF coaches), a huge workout area (bigger than BCF), 54′ rig with 12 squat stations, olympic lifting platforms, high ceilings (featuring a Big Ass Fan), locker rooms with showers, massive clear glass garage door, tons of free parking and a bunch of really fun new toys to play with!! The BCF team is incredibly excited, are you?!?

Please share this post on your Facebook wall so we can spread the word about our new box!

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

Monday & Tuesday: Regular Schedule

Wednesday: 5:30am, 6:30am, 9:30am (this will only be held if at LEAST 5 people register), 12pm, 4:30pm, 5:30pm, 6:30pm, then Barbell Club at 7:30pm

Thursday: 9am WOD

Friday: 10am and 11am WOD

Saturday: 10am, 11am

Sunday: Regular WOD Schedule (but yoga is cancelled)

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Technique: snatch and split jerk

Fitness:
Snatch, 10×1 (A)
Power clean & jerk, 7×1 (A)Performance:
Snatch, find a heavy single
Power clean & jerk, work up to 85% of 1RM C&J, 2×1

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

Monday & Tuesday: Regular Schedule

Wednesday: 5:30am, 6:30am, 9:30am (this will only be held if at LEAST 5 people register), 12pm, 4:30pm, 5:30pm, 6:30pm, 7:30pm Barbell Club

Thursday: 9am WOD

Friday: 10am and 11am WOD

Saturday: 10am, 11am

Sunday: Regular WOD Schedule (but yoga is cancelled)

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Fitness & performance:
EMOTM 12:

3 presses, 80% of 1RM (minute 1-6)
2 presses, 85% of 1RM (minute 7-10)
1 presses, 90% of 1RM (minute 11-12)

Fitness:
4 rounds, 1 minute stations:
Hang cleans, 95/65
Weighted sit-ups, 25/15
Pushups
Walking lunges with 25/15lb plate
Performance:
4 rounds, 1 minute stations:

Hang cleans, 115/80
Weighted sit-ups, 25/15
Hand off ground pushups
Walking lunges with 45/25lb plate

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

Monday & Tuesday: Regular Schedule

Wednesday: 5:30am, 6:30am, 9:30am (this will only be held if at LEAST 5 people register), 12pm, 4:30pm, 5:30pm, 6:30pm, 7:30pm Barbell Club

Thursday: 9am WOD

Friday: 10am and 11am WOD

Saturday: 10am, 11am

Sunday: Regular Schedule

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Fitness:
Overhead squat, 5×5 (A)

3 rounds for time:

Run 400m
10 power snatches, 95/65
20 front squats, 95/65

Performance:
Overhead squat, 2×5 (80-85%); 2×3 (85-90%); 2×1 (90-95%)

3 rounds for time:

Run 400m
10 power snatches, 115/80
20 front squats, 115/80

NOTE – NO YOGA TODAY!! Sorry for the last minute notice – Sima just informed me she could not make it.

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We’re excited to announce the 2015 Ballston CrossFit Nutrition Challenge is January 11-February 7, 2015! bcf2015nutritionchallenge

If you’re looking to get the BEST results you can from what you do in the box, perform better, look great and feel amazing, NUTRITION is your first line of offense! This year our Nutrition challenge is back to basics, simple, results-focused and involves YOU and a PARTNER! We know we all do better with a little support, a little competition, and some accountability to those around us. This year’s challenge gives you the chance to team up with one other person and get your nutrition on, while you compete with other teams to get great results and WIN BIG PRIZES, both weekly and overall (really! check some of them out below). No partner? No problem – we can find you one if you don’t already have one! Sign Up Today!

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

Monday & Tuesday: Regular Schedule

Wednesday: Regular Friday schedule (no WOD at 7:30 & 8:30pm)

Thursday: 9am WOD

Friday: 10am and 11am WOD

Saturday: 10am, 11am

Sunday: Regular Schedule

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Fitness: Clean 5×3 (A)

Performance: Clean 5×2 (A)

Fitness & Performance:

In teams of 3: Relay Race

With one person working at a time, the first person on the team will start doing double unders. Once they complete all 50, they will tag the next person who will then complete 50 DU’s, who will then tag the final person to go. Once they are done, they will tag the next person who will do sit-ups, and so on. At all times, someone who is resting needs to be holding a (32/24) kettlebell in 1 hand. If it hits the floor, the whole team will need to stop where they are and do 5 burpees, then continue.

50 Double Unders
40 Sit ups
30 Push ups
20 Kb swings
10 Burpees

Thanksgiving Week Schedule Below. Please make sure to reserve classes.

Monday & Tuesday: Regular Schedule

Wednesday: Regular Friday schedule (no WOD at 7:30 & 8:30pm)

Thursday: 9am WOD

Friday: 10am and 11am WOD

Saturday: 10am, 11am

Sunday: Regular Schedule

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Free class at noon – bring your friends and WOD with them!
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Fitness & Performance:

Frantervals:

2 Rounds:

21 Thrusters (95/65)
21 Pull Ups
Rest 2 minutes
15 Thruster
15 Pull Ups
Rest 2 minutes
9 Thrusters
9 Pull Ups
Rest 2 minutes

*25 minute cap

Finisher:

Weighted Plank holds (45/25) – 3 Rounds – 60 seconds

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

Monday & Tuesday: Regular Schedule

Wednesday: Regular Friday schedule (no WOD at 7:30 & 8:30pm)

Thursday: 9am WOD

Friday: 10am and 11am WOD

Saturday: 10am, 11am

Sunday: Regular Schedule

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Fitness: Bench Press 5×5(A)
Performance: Bench Press 5×3(A) @ 85%

Fitness & Performance:
BCF vs. CFSA Throwdown Individual WOD 1:
15-12-9-6-3

Deadlift (225/155)
Burpee Box Jump (24/20)

We’re excited to announce the 2015 Ballston CrossFit Nutrition Challenge is January 11-February 7, 2015! bcf2015nutritionchallenge

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Fitness & Performance:
Snatch Technique
“Isabel” 30 Snatches for time (135/95)

Finisher:
Tabata

Back Extensions
Sit-ups

Then: GOAT WORK – Practice your weakness!!!

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