Join the CFR7 and BCF crews to watch the Nationals take on the Padres on July 17! If you want to join the group, make sure to reserve your spot by July 6. You can find more details here.

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This WOD is named “The BCF WOD” because CrossFit Headquarters reached out to our sister gym Ballston CrossFit in May 2012 (only 4 months after the gym opened) to host a WOD demo. They sent the workout and then brought in the CF Media Team to shoot the video. Check it out:

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“The BCF WOD”

“The BCF WOD”
AMRAP 20
5 Chest to Bar Pull Ups
5 Ring Dips
15 Air Squats

Compare to 9/19/2019

Post Conditioning Strength

EMOM 12
1: :15 – :30 Parallette L-Sit Holds (Fx: Tuck Holds)
2: 5 Each Side Pallof Press
3: 10 – 20 Seated Leg Lifts Over Kettlebell
4: 100m Jog