Thursday, November 9, 2017


Thursday, November 9, 2017

Topnight at 5:30 pm, Running Clinic. Running is one of the most challenging things a person can do. Whether for short distance at high speeds or long distances at a moderate or slower pace. It is definitely difficult if you don’t have the technique. Join us with Philip from Potomac River Running Vienna for a running clinic to better prepare you for the Workout of the day.


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].


2 Low Hang Power Snatch + 1 Power Snatch, (ME)

For Time

400m Run
15 Squat Snatch
400m Run
12 Power Snatch
400m Run
*Courtesy: CrossFit Linchpin

*Perform Power Santches if legs are sore from Squats and lunges

RX: 135/95
FX: 95/65

Accumulate 2 minutes of L-sit hold (on paralletes, on rings, or floor)