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!

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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

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DEADLIFT
3 x 3 Across

On the 11th hour of the 11th day of the 11th month of 1918, an armistice, or temporary cessation of hostilities, was declared between the Allied nations and Germany in the First World War.  This Armistice Day was later re-named to Veterans Day.

  At exactly 11 a.m., each November 11th, a color guard, made up of members from each of the military branches, renders honors to America’s war dead during a ceremony at the Tomb of the Unknowns in Arlington National Cemetery.

– The 11 minutes of work and the 11-based rep scheme represents the rich history of Veteran’s Day.

– The two-minutes of rest/reflection represents this moment of silence at the tomb of the unknowns.

– The 1st round of work represents Veterans of wars past, and the 2nd round of work represents Veterans of present and future wars.

– Modified versions of classic military exercises are meant to help connect Veterans and the greater community to connect after the accomplishment of shared hardship during this WOD.

The WOD – Armistice*
11 minute AMRAP (As Many Repetitions As Possible)
11- Power Cleans (RX-135/95)
11- Burpees Over the Bar
19- Deadlifts (RX-135/95)
18- Pull-Ups
*Adaptive or modified exercises can be used. All exercises are scalable to your ability level.

Modified Workout (Without Barbell)*
11 minute AMRAP (As Many Repetitions As Possible)
11- Push Ups
11- Burpees
19- Sit-ups
18- Air Squats

Compare 11/11/2016