Reminder!! Tomorrow, Saturday the 12th. Power company will be shutting down the power at 8A.M and could be down for 12 hours! That being said… Dress warm and be prepared for the normal programming!
Coach Mike is relocating to Florida for a new opportunity, new lady and some fun in the sun! Come out tonight to wish him farewell! Mike’s last day coaching is Saturday, Jan 19th! He will be missed! #FITNESS!!!!
500m Row Time Trial
10 Toes to Bar (Fx: 7 Toes to Bar)
10 American KB Swings (24/16) (Rx+: 32/24)
1 Rope Climbs (Rx+: Legless)
10 Minutes of Mobility. Athletes choose muscle groups and coaches lead.
Hey crew!! A notice for this Saturday the 12th. Power company will be shutting down the power at 8A.M and could be down for 12 hours! That being said… Dress warm and be prepared for the normal programming!
25 min to establish 1RM Deadlift
100 Double Unders
20 Box Jump overs (24/20)
20/17 Cal Ski
20 Pistols (Fx: Alternating Reverse Goblet Lunges 35/20)
20/17 Assault Bike Cals
20m Handstand Walk (Fx: 30 Shoulder Taps)
If you missed it in the nutrition newsletter, Megan Crozier announced that the next 30 Day Reset Program will start on January 14, 2019.
This is a a 4-week guided program to help you reset, focus, and start to create a nutrition plan that works for you. You’ll build a strong foundation that focuses on nutrient dense, whole foods that are easy to eat on a regular basis.
If your nutrition has gotten off track, or you just want to learn what works for you to support your energy, performance, and body composition goals, now is the time.
You can read up on all the details and sign up HERE!
Core Strength Development
5 Strict Press (ME)
20 GHD Sit Ups
20 Alternating Barbell Side Bends (10 each side, Add weight if possible)
5 Strict Press (ME)
25 Sit Ups
10 Each Side KB Side Bends
Alternating Rounds with Partner
3 Reps of 1 Devil’s Press + 2 DB Push Press (50/35) (Fx: 35/20)
Having pain/tightness?!? Chiropractors from Arlington Pain and Rehab will be offering free chiropractic treatment on the dates listed below from 6-7:30pm. First come, first served basis for basic treatment and information. Don’t miss the opportunity for some professional help with your self-care.
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!!
“Ring Muscle Up Test Day”
RX+: 30 Ring Muscle Ups for Time
RX: 10 min AMRAP and record how many were completed in 10 min
FX: (those that have 5 strict pull-ups and 5 ring dips): Ring Muscle up technique work and progressions and Ring Muscle Up Attempts
Strength development options: First test max strict pull-ups and ring dips (and record). Then continue doing alternating sets of those movements until you have accumulated 50 pull-ups and 50 ring dips using most challenging scaling option.
Compare to 11/5/2018
Min 1: 5 Power Snatch (135/95) (Fx: 95/65)
Min 2: AMRAP Power Clean and Push Jerk (135/95) (Fx: 95/65)
Min 3 – 4: Rest
Score is total Clean and Jerks
Overview of week:
Monday: 1RM Back Squat
Tuesday: Ring Muscle Up Test Day
Wednesday: Strict Press
Thursday: 1RM Deadlift
Friday: 500 m Row Test
Saturday: HSPU Test Day
Sunday: Heavy Fran
25 min to establish 1RM Back Squat
20 Wall Balls (20/14)
15/12 Calorie Row
10 Burpees over the medicine ball (must face the med ball and jump over the center of it)
Yoga with Liz at 10:00am!!!
Mobility/Skills Class with Coach Brandon at 12:20pm focusing on Hand stand push ups, and Hand stand walks this week!
Come join us for a fun FREE Boot Camp workout followed by a casual discussion about faith. People of all fitness levels (CrossFit experience is not required) and all faiths (including no faith) are welcome! Bring along a friend (or 2)! After, we’ll grab a burger and beer at Big Buns if interested in hanging out for post-workout fun!
Plan to arrive around 3:45pm so we can get started on time.
Ballston CrossFit is located at 1110 N Glebe Arlington VA 22201. We are just 4 blocks from the Ballston Metro. We have a huge parking garage (pay parking) under our space and there is plenty of free residential street parking within 2-3 blocks of BCF. There is parking on N. Vernon St. and Vermont Street on the other side of Glebe Rd. as well as parking available on N. Vernon St and 13th Street (these spaces are not zoned and open parking).
5 Hang Power Snatches @60-65% or 1RM Snatch
Should be touch and go.
10 Power Snatches (75/55)
10 Burpees over the Bar
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!!
Paralette Gymnastics Skills
Rx (on paralettes): 5 Push Up w/ 3 sec. plank hold then max time L-sit
Fx (on plates): 5 Push Up w/ 3 sec. plank hold then max time foot supported L-sit on plates or floor
Rest 2 mins between rounds
Min 1: 10 Toes to Bar (Fx: 7)
Min 2: Cal Assault Bike
Min 3: 10 C2B Pull Ups (Fx: Pull ups)
Min 4: Wall Ball Shots (20/14)
Min 5: Rest
Score is total cals and wall balls.
E2MOM 14 Minutes
[email protected]% of 2RM
15 Jumping Air Squats to Box (24/20)
10 Hang Power Cleans (135/95) (Fx: 115/80)
Posterior Chain Mobility
Ring Muscle Up Development
Rx+: 3 Strict + 6 Kipping
Rx: 1 Strict + 5 Kipping
Fx (C2B): 1 Strict + 5 Kipping + 5 Ring Dips
Scaled (PU): 1 Strict + 5 Kipping + 5 Assisted Ring Dips
Rest 2 mins between rounds
5 Push Press (165/115) (Fx: 115/80) (Rx+: 185/125)
10 HSPU (Fx: 7 HSPU) (Rx+ 4″ deficit)