Get excited BCF, CFR7 and CFSA members! We’re stoked to announce the 6th annual BCF/CFR7 vs. CFSA Throwdown! Come cheer on your top athletes in a fun, friendly competition!  Bring some beers and friends and support our community! This year will be hosted by CrossFit South Arlington (607 S Ball St, Arlington, VA 22202). We recommend carpooling/uber as parking is limited.

Let us know if you’re coming via our Facebook event! We would love to have a HUGE community turnout to support our top athletes in this fun and friendly competition!

===============================

DEADLINE SUNDAY, NOVEMBER 19: Please fill out the spreadsheet if you are interested in purchasing this hoodie. We have chosen to go with the classic design.The price is $40, Please make payment via cash or paypal. REMEMBER PAYPAL IS SENT VIA FRIENDS AND FAMILY (no fees) to [email protected].

https://docs.google.com/spreadsheets/d/1jiQkn2qj-_so3bS2U7X_Fn1UpkrJEKJicB0uWg4hCBU/edit#gid=0

====================================

5 Min AMRAP
10 Kettlebell Swings 32/24, Fx: 24/16
10 Hand Release Push Ups

– Rest 5 minutes –

10 Min AMRAP
10 Lateral Box Jump Overs 24/20
10 Shoulder to Overhead 115/80, 95/65
15/12 Cal Row of Assault Bike

– Rest 5 minutes –

7 Min AMRAP
7 Lateral Bar Burpees
7 Toes to Bar
7 Front Squats 115//80, Fx: 95/65