Free CrossFit class tonight at 6:30 pm. No Crossfit Experience needed. Bring a friend and sign up HERE:

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Remember CFR7 and BCF Ninja Saturday Funday at CrossFit Loudon/Northern VA Ninja Training. Click here for details.

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OPEN WOD 16.1 will be released Thursday Night at 7:30 pm. Watch on games.crossfit.com. We will be doing all Open Wods on Fridays at CFR7 and on Saturdays at BCF.

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Submit your 2016 Spring Hoodie order.  Ladies ensure that you place an (U) for Unisex or (F) for Female. Order Deadline Saturday March 12. DO NOT SUBMIT ANY PAYMENT YET.

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Front Squat:
20 Minutes to Find Heavy Triple

3 x AMRAP 2 (6 min total work)
3 Deadlifts 165/110, FX: 115/80
3 Hang Power Cleans 165/110, FX: 115/80
3 Shoulder to Overhead 165/110, FX: 115/80
9 Burpees
Rest 2:00

Score is Total Rounds + Reps. Start where you left off in the previous AMRAP for a total rounds + reps at the end of the 3 AMRAPs.