Friday, June 24, 2016


Friday, June 24, 2016

Come out and support our teams at SuperFit Lorton Saturday, June 25.


Our first Olympic Weightlifting Mini Camp Session begins tomorrow! SIGN UP NOW! 

Black & Red Barbell Club’s coach and competitive athlete John Bova will be hosting two weightlifting “mini camps” at Ballston CrossFit intended to increase speed and efficiency in the snatch and clean & jerk.  Each “mini camp” will be comprised of two 2-hour classes, which will include a weightlifting-specific dynamic warm-up, 90 minutes of hands-on instruction covering accessory and positional work, and a cool down.  The “mini camps” will be capped at 8 athletes and held on the following dates:

Mini Camp #1 ($60)888652a1-e821-426b-9dbe-519c367c0096
Saturday, June 25, 1:00pm-3:00pm/ Snatch
Saturday, July 2, 1:00pm-3:00pm / C&J


Mini Camp #2 ($60)
Sunday, July 10, 1:00pm-3:00pm / Snatch
Saturday, July 16, 1:00pm-3:00pm / C&J


John competes in the M35 69kg category and has achieved the following results on the competition platform:
Silver Medalist – 2015 National Masters Championships
Gold Medalist – 2015 Pan American Championships
Gold Medalist – 2015 Masters World Cup
32nd Place – 2015 American Open
6th Place – 2016 Arnold Weightlifting Championships
Gold Medalist – 2016 National Masters Championships


U.S. Army Staff Sergeant Edwardo Loredo, 34, of Houston, Texas, assigned to the 2nd Battalion, 508th Parachute Infantry Regiment, 4th Brigade Combat Team, 82nd Airborne Division, based in Fort Bragg, North Carolina, was killed on June 24, 2010 in Jelewar, Afghanistan, when insurgents attacked his unit with an improvised explosive device. He is survived by his wife, First Sergeant Jennifer Loredo; his daughter, Laura Isabelle; his stepdaughter, Alexis; and his son, Eduardo Enrique.


Six rounds for time of:
24 Squats
24 Push-ups
24 Walking lunge steps
Run 400 meters

If time: Optional Finisher:
Superset of:
Farmer’s Walks 32kg/24kg
:60 Planks
if not enough time:
Bicycle Crunches 3×20 (10 each side)
Bicep Curls 3×12.10 (12.10 = superset of 12 reps, drop the weight, 10 reps)