WOD/Events

FYI – we will be doing the CrossFit Total on Thursday, so plan your rest day accordingly.

Proud of the great team we have at Ballston CrossFit and honored to receive recognition as one of the top 5 CrossFit boxes in the DC area (there are over 100 CF boxes in the DC metro area)!!

http://washington.cbslocal.com/top-lists/best-crossfit-gyms-in-washington-d-c/

Spend your happy hour with Spark Yoga on Friday, September 26th @ 6 PM. Detox and strengthen with our Warm Vinyasa class: a vigorous flow that calms the mind, works the muscles, and burns calories. This class is complimentary to all BCF members. Please register by September 23rd and remember to BYOM!
Bring Your Gear:

• Yoga Mat
• Towel
• Water Bottle

To register, click on the link below by Sept. 23. *Space is limited – please register ASAP.*
http://www.sparkyoga.com/workshops-events-details/2014/9/26/bcf-members-exchange
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Skills class at 8:30pm (please attend if you want to keep this class): kipping handstand push-ups and toes to bar
 
Fitness:
EMOTM 12
Odds: 3 muscle up transitions
Evens: 5 box jumps, 28/24
 
AMRAP 15:

• Run 200m
• 20 kettlebell swings, 24/16
• 20 overhead walking lunges 25/15

 
Performance:
EMOTM 12
Odds: 3 muscle ups
Evens: 5 box jumps, 36/28
 
AMRAP 15:

• Run 200m
• 20 kettlebell swings, 32/24
• 20 overhead walking lunges 45/25

Proud of the great team we have at Ballston CrossFit – We are so honored to receive recognition as one of the top 5 CrossFit boxes in the DC area (there are over 100 CF boxes in the DC metro area)!! See the link below:

http://washington.cbslocal.com/top-lists/best-crossfit-gyms-in-washington-d-c/

If all of you could do us a huge favor and post the following to your Facebook wall – that would be awesome!

” Hey friends! My CrossFit gym was just recognized as one of the best in DC (top 5 out of over 100)! Come join me for our free CrossFit class every Saturday at noon! Here is the link to sign up: https://ballstoncrossfit.com/try-us-for-free “

Thanks for spreading the word about how great our BCF team is!

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Spend your happy hour with Spark Yoga on Friday, September 26th @ 6 PM. Detox and strengthen with our Warm Vinyasa class: a vigorous flow that calms the mind, works the muscles, and burns calories. This class is complimentary to all BCF members. Please register by September 23rd and remember to BYOM!
Bring Your Gear:

• Yoga Mat
• Towel
• Water Bottle

To register, click on the link below by Sept. 23. *Space is limited – please register ASAP.*
http://www.sparkyoga.com/workshops-events-details/2014/9/26/bcf-members-exchange
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Fitness:
High-hang clean; hang clean, 7×1.1 (A)
5 rounds for time:

• 6 clean & jerks, 115/80
• 25 wallball shots, 20/14

Performance:
High-hang clean; hang clean, 7×1.1 (70%)
5 rounds for time:

• 6 clean & jerks, 135/95
• 25 wallball shots, 20/14

FYI – we will be doing the CrossFit Total on Thursday, so plan your rest day accordingly.
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Fitness & performance:
“Cindy:”
AMRAP 20:

• 5 pull ups
• 10 pushups
• 15 squats

*Compare to 6/17/2014
 
Finisher: goat work (work on your skills that need improvement: rope climbs, kipping HSPU, handstand holds/walks, double unders, muscle up transitions, etc).

Yoga with Sima at 10am. Barbell Club and open gym at noon.
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Technique: Turkish Get-ups
Fitness & perfomance:
10-9-8-7-6-5-4-3-2-1:
Deadlifts (Fx: 225/155 Rx: 275/185)
*At the end of each round, do a 10x10m shuttle sprint.
**Athlete must bend down and touch the floor each time.Fitness & perfomance:

Finisher: abs

Free class at noon – come WOD with your friends!
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Fitness:
Back squat, 5×5 (A)
Performance:
Back squat, find a heavy triple
 
Fitness:
5 Rounds:

• 10 thrusters 95/65
• 10 push ups
• 200m run

5 Rounds:

• 10 thrusters 135/95
• 10 ring dips
• 200m run

Fitness:
Power clean, 5×3 (A)
15-12-9:

• Power cleans (80% BW, 50% BW)
• Pull-ups
• Burpees

Performance:
Power clean; hang clean, 3×1.2 (65%); 3×1.1 (70%); 2×1.1 (75%)
15-12-9:

• Power cleans (BW, 70% BW)
• Chest-to-bar pull-ups
• Burpees

Spend your happy hour with Spark Yoga on Friday, September 26th @ 6 PM. Detox and strengthen with our Warm Vinyasa class: a vigorous flow that calms the mind, works the muscles, and burns calories. This class is complimentary to all BCF members. Please register by September 23rd and remember to BYOM!
Bring Your Gear:

• Yoga Mat
• Towel
• Water Bottle

To register, click on the link below by Sept. 23. *Space is limited – please register ASAP.*
http://www.sparkyoga.com/workshops-events-details/2014/9/5/bcf-members-exchange
 
3rd Annual BCF vx. CFSA Throwdown!! Our top athletes will be competing against the top athletes from CFSA – mark your calendar to come cheer them on!!

https://www.facebook.com/events/640836602701432/?context=create&ref_dashboard_filter=upcoming&source=49
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Fitness & performance:
EMOTM 10: 3 presses (70%)
Fitness:
5 rounds for time:

• 5 front squats, 155/105
• 3 box jumps, 28/24
• 1 rope climb

Performance:
5 rounds for time:

• 5 front squats, 175/115
• 3 box jumps, 36/28
• 1 L-sit rope climb (athlete starts sitting on the ground, it is ok to use feet on the way down)

NOTE – skills class is cancelled tonight (come attend the 8:30pm WOD)!
Spend your happy hour with Spark Yoga on Friday, September 26th @ 6 PM. Detox and strengthen with our Warm Vinyasa class: a vigorous flow that calms the mind, works the muscles, and burns calories. This class is complimentary to all BCF members. Please register by September 23rd and remember to BYOM!
Bring Your Gear:

• Yoga Mat
• Towel
• Water Bottle

To register, click on the link below by Sept. 23. *Space is limited – please register ASAP.*
http://www.sparkyoga.com/workshops-events-details/2014/9/5/bcf-members-exchange
 
3rd Annual BCF vx. CFSA Throwdown!! Our top athletes will be competing against the top athletes from CFSA – mark your calendar to come cheer them on!!

https://www.facebook.com/events/640836602701432/?context=create&ref_dashboard_filter=upcoming&source=49
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Fitness:
Strict pull-ups, 4 sets of max reps
Performance:
Weighted pull ups, 6×3 (ME)
 
Fitness & Performance:
“Jack”

Army Staff Sgt. Jack M. Martin III, 26, of Bethany, Oklahoma, assigned to the 3rd Battalion, 1st Special Forces Group, Fort Lewis, Wash., died September 29th, 2009, in Jolo Island, Philippines, from the detonation of an improvised explosive device. Martin is survived by his wife Ashley Martin, his parents Jack and Cheryl Martin, and siblings Abe, Mandi, Amber and Abi.
AMRAP 20:

• 10 push presses, 115/80
• 10 kettlebell swings, 24/16
• 10 box jumps, 24/20

*Compare to 4/9/2014: https://www.facebook.com/ballstoncrossfit/photos/a.587310024625871.1073741824.294215720601971/731658566857682/?type=1&theater