Free Beginner CrossFit Class at 6:30 pm. Anyone interested in trying out a CrossFit class is welcome to come check out what BCF has to offer!!
Core Blast with Shauna at 6:45pm!!
Having pain/tightness?!? Chiropractors from Arlington Pain and Rehab will be offering free chiropractic treatment on the dates listed below from 5-6:30pm. First come, first served basis for basic treatment and information. Don’t miss the opportunity for some professional help with your self-care.
Strength/Skill:
Rx+ (athletes with at least 10 unbroken Ring MU):
5 Rounds
Max Unbroken Strict Ring MU
2:00 rest after each attempt
Rx: (athletes with 5 – 10 unbroken Ring MU)
5 Rounds
2 Kip Swings + 2 Muscle Ups + 2 Ring Dips
2:00 rest after each set
Athletes may increase number of MU and dips to 3-4 if appropriate
Fx:
5 Rounds
5 False Grip Ring Rows with feet elevated
5 Low Ring MU transitions
5 Rings Dips
Rest 2:00 after each set
Conditioning:
50 Calorie Row Buy in
-then-
5 Rounds
20 dumbbell snatches (50/35) (Fx: 35/20)
12 burpees over DB
Overview of week:
Monday: Overhead Squats
Tuesday: Ring Muscle ups
Wednesday: Deadlifts
Thursday:Bench Press
Friday: EMOM Push Jerks
Saturday: Back Squats
Sunday: Chipper
Strength/Skill:
Overhead Squats
5×3 (ME)
Conditioning:
For time (18 min time-cap)
100 Toes-to-Bar (Fx: 75)
Whenever you break, perform 15 push-ups (Fx: 10 push-ups)
Finisher:
DB Skull Crushers
3 x 15
Yoga with Liz at 10:00am!!!
Mobility/Skills Class with Coach Brandon at 12:20pm!!! Working on extra hip mobility!
Please join us for our “Time to Climb” event with CrossFit Route 7 and Ballston CrossFit! It is happening November 11th at 2pm at EarthTreks in Crystal City! We will be Bouldering (which means no ropes required/ also a great introduction to climbing) and some will be Top Roping(need to be belay certified). All are welcome so bring your friends and family! Please RSVP to this event and sign the waiver ahead of time. Link to the waiver is below. We look forward to seeing you there!
Free Beginner CrossFit Class at 12:00PM. Anyone interested in trying out a CrossFit class is welcome to come check out what BCF has to offer!!
Ballston CrossFit will be hosting @TeamRWB (@Team Red, White & Blue) annual #VeteransDay #WODforWarriors on November 11th during our main WOD times.
Team RWB insists that all veterans have the opportunity to reclaim what was most precious about their military service: an unwavering sense of belonging born of challenges that show us what we each of us is capable of. 100% of all proceeds go directly to supporting #TeamRWB‘s mission!
BCF can also compete for over $2,000 in prizes!! Let’s get together to support our #veterans, spread the word about a great organization, and PR #W4W #BallstonCrossFit #W4W #TeamRWB #Veterans #VeteransDay”
Follow this link to donate:
Type Ballston CrossFit in the “search fundraisers and teams” bar
Strength/Skill:
Push Press
3 Sets of:
AMRAP @75%
-Then-
2 Sets of:
AMRAP @80%
-Then-
1 Set of:
AMRAP @85%
Rest 1 min. between attempts
Rest 2 min. between each % increase
Conditioning:
For time
10-9-8-7-6-5-4-3-2-1
Power Snatch (95/65) (Fx: 75/55)
Box Jumps (24/20″)
Strength/Skill:
Front Squat
5×3 (ME)
Conditioning:
For time
9-6-3
Front Squats (185/125) (Fx: 155/105) (Rx+: 205/135)
Bar Muscle-ups (Fx: C2B Pull-ups)
Finisher:
2-3 Sets of
Double Front Rack KB Lunges x 20 steps, alternating
Plank x :60
Strength/Skill:
“HSPU Test Day”
Rx+ = 10 min AMRAP HSPU with 4″/2″ deficit
Rx = 10 min AMRAP HSPU
Kipping HSPU technique for those that don’t have it.
Conditioning:
EMOM 20 (4 sets):
Min 1 – 10 Alternating DB Snatch (50/35) (Fx 35/20) (Rx+ 70/50)
Min 2 – 2 Rope Climbs (Fx 1)(Rx+ 3)
Min 3 – 12/9 Calorie Ski (Fx 10/8 Cal) (Rx+ 15/12)
Min 4 – 12 Burpees (Fx 10 Burpees) (Rx+ 15 Burpees)
Min 5 – 12/9 Cal Bike (Fx 10/8) (Rx+: 15/12)
Strength/Skill:
Snatch Complex
Power Snatch + Hang Snatch + Snatch (ME)
18:00 to find heaviest Complex
Full Snatch should be touch and go
Conditioning:
3 RFT
400m run
20 alternating front rack lunges (95/65) (Fx: 75/55)
20 SDHP (95/65) (Fx: 75/55)
Free Beginner CrossFit Class at 7:45pm. Anyone interested in trying out a CrossFit class is welcome to come check out what BCF has to offer!!
Core Blast with Shauna at 6:45pm!!
Strength/Skill:
Deadlift
[email protected]%
[email protected]%
2×[email protected]%
1×[email protected]%
Conditioning:
AMRAP 15:
5-10-15-20 etc… of Thrusters (95/65) (Fx: 75/55)
10 Toes-to-Bar
50 Double-Unders after each set
Overview of week:
Monday: Ring Muscle Up Test/ Partner WOD
Tuesday: Deadlift
Wednesday: Snatch Complex
Thursday: Handstand Push up Test
Friday: Front Squat
Saturday: Push Press
Sunday: “Armistice” WOD
“Ring Muscle Up Test Day”
RX+: 30 Ring Muscle Ups for Time
RX: 10 min AMRAP of Muscle Ups
FX: (those that have 5 strict pull-ups and 5 ring dips) First test max strict pull-ups and ring dips (and record). Then, ring muscle up technique work and progressions
Strength development options: First test max strict pull-ups and ring dips (and record). Then, accumulate 50 reps of pull-ups and 50 ring dips (go back and forth between movements) using most challenging scaling option
