Remember CFR7 and BCF Ninja Saturday Funday at CrossFit Loudon/Northern VA Ninja Training. Click here for details.

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OPEN WOD 16.1 will be released Thursday Night at 7:30 pm. Watch on games.crossfit.com. We will be doing all Open Wods on Fridays at CFR7 and on Saturdays at BCF.

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Submit your 2016 Spring Hoodie order.  Ladies ensure that you place an (U) for Unisex or (F) for Female. Order Deadline Saturday March 12. DO NOT SUBMIT ANY PAYMENT YET.

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GHD Hip Extension instruction

For Time, with a partner:
120 Cal Row
100 WBS 20/14
80 Cal Row
60 WBS 20/14
40 Cal Row
20 WBS 20/14

Finisher:
RX: 4×10 unbroken C2B pull-ups
FX: 4×10 unbroken pull-ups