Friday, March 27, 2015
Saturday CrossFit class at CFR7 is now at 10am.
Black and Red Barbell club will still meet at 9am.
Saturday free “Intro Class” (formerly 10am) is off the schedule until further notice.
Come cheer on the top men and women from BCF & CFR7 as they compete against each other in Open WOD 15.5!!! This will be a fun, social event – come meet new friends! Feel free to bring invite your friends if they are interested in CrossFit or just want to see what you do every day!
Womens WOD will start at 7:45pm and mens WOD kicks off around 8:30pm.
Feel free to bring a few beers and cheer for your friends as they compete head to head!!
WHEN: TONIGHT (Friday) at 7:30pm – 9:30pm
WHERE: CFR7 – 8504 Tyco Rd, Vienna, Virginia 22182
Come test your fitness in a paintball battle between BCF & CFR7 athletes this SUNDAY!! We will go to either Pevs Paintball or Hogback Mountain (TBD). Price TBD (working on a group discount depending on how many are joining). Friends welcome to join!
We’ll grab some lunch after the dust has settled…losers buy 😉
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Technique:
Thruster cycling, mobility and rowing technique
Metcon:
CROSSFIT OPEN 15.5 – THE FINAL WEEK
Rx’d
(Rx’d Men, Masters Men 40-44, Masters Men 45-49, Masters Men 50-54, Rx’dWomen, Masters Women 40-44, Masters Women 45-49, Masters Women 50-54)
27-21-15-9 reps for time of:
Row (calories)
Thrusters
Men use 95 lb.
Women use 65 lb.
Scaled
(Scaled Men, Scaled Masters Men 40-44, Scaled Masters Men 45-49, Scaled Masters Men 50-54, Scaled Women, Scaled Masters Women 40-44, Scaled Masters Women 45-49, Scaled Masters Women 50-54)
27-21-15-9 reps for time of:
Row (calories)
Thrusters
Men use 65 lb.
Women use 45 lb.