WOD

Reminder – please fill out our first annual CFR7 survey (you should have received an email on Friday)! This feedback is very helpful for us to improve our operations!

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Technique:

Mobility

Metcon:
AMRAP 20:
Row 300m
20 walking lunges
15 KB Swings 24/16

10 front squats, 115/80

Ab finisher:
Tabata partner medicine ball sit-ups

Foam Rolling Technique

Muscle up Monday! Free muscle up seminars at 5:05 and 8:30am!

Friday Night Lights was so fun!! Thanks to everyone for coming out and cheering and congrats to the incredible performances put up by the top women and men from BCF & CFR7!!!

MAKE SURE YOU ENTER YOUR 15.5 SCORE BEFORE 8PM MONDAY!!! Great job everyone, now we have a year to get better in every way!

Reminder – please fill out our first annual CFR7 survey (you should have received an email on Friday)! This feedback is very helpful for us to improve our operations!

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Strength:
EMOTM 10:
3 deadlifts, 80-85% of 1RM

Metcon:
Run 800m
20 handstand pushups
Run 600m
15 handstand pushups
Run 400m
10 handstand pushups
Run 200m
5 handstand pushups

Hey everyone, Hogback Mountain has a private event this Sunday and Pev’s paintball was really expensive. So, we are pushing the event back 2 weeks. Please update your RSVP for April 12th.

NOTE: REVISED DATE/TIME April 12, 9am – 12:30pm

Come test your fitness in a paintball battle between BCF & CFR7 athletes!! Hogback Mountain Paintball. Price $45 for everything ($15 for 500 more paintballs if you are trigger happy. Friends welcome to join!

Black and Red Barbell meets at 9am. Open gym from 9-11am.

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Yoga with Jenna at Ballston Crossfit at 10am. Members of both boxes get free classes and for non-members its $10.

BCF is located at 1110 N Glebe Arlington VA 22201. It is just 4 blocks from the Ballston Metro and also just 2 blocks from the Route 66 exits to Ballston (either Glebe Rd. westbound or Fairfax Dr. eastbound). If you drive, there is plenty of street parking within 2-3 blocks of BCF. There is parking on N. Vernon St. and Vermont Street on the other side of Glebe Rd. as well as parking available on N. Vernon St and 13th Street (these spaces are not zoned and open parking). There is a huge pay parking garage under the space and you can also pay $1 to park at the Ballston Mall (4-5 blocks away).

Saturday CrossFit class at CFR7 is now at 10am.

Black and Red Barbell club will still meet at 9am.

Hey everyone, Hogback Mountain has a private event this Sunday and Pev’s paintball was really expensive. So, we are pushing the event back 2 weeks. Please update your RSVP for April 12th.

NOTE: REVISED DATE/TIME April 12, 9am – 12:30pm

Come test your fitness in a paintball battle between BCF & CFR7 athletes!! Hogback Mountain Paintball. Price $45 for everything ($15 for 500 more paintballs if you are trigger happy. Friends welcome to join!

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Strength:

Snatch, find heavy double
Overhead squat, find heavy single

Saturday CrossFit class at CFR7 is now at 10am.

Black and Red Barbell club will still meet at 9am.

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.

Saturday CrossFit class at CFR7 is now at 10am.

Black and Red Barbell club will still meet at 9am.

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: Friday, March 27 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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Strength:

Power clean technique then 10×1 (A)

Metcon:

9-7-5:
Muscle ups (scaled to transitions)
Hang power clean, 135/95
*Complete 50 double unders after each round.

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: Friday, March 27 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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Strength:

Front squat, 5×3 (A)

Metcon:

AMRAP 12:
10 push jerks, 135/95
10 front squats, 135/95
200m run

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: Friday, March 27 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 😉

============================================================

Strength:

4 sets of max rep strict pull-ups

Metcon:

AMRAP 15:
10 pushups
15 kettlebell swings, 24/16
20 Games Std. box jumps, 24/20
25 overhead walking lunge steps, 45/25

*immediate 10 burpee penalty for dropped bumpers (it damages the 45lb Elite bumper plates)

Muscle up clinic at 5:05am and 8:30am – come get your first muscle up!!

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Strength:

Push jerk, 6×3 (A)

Metcon:

Row 300m then,
15-12-9:
thrusters, 95/65*
burpees**
Then row 300m

*Immediate 5 burpee penalty each time the barbell leaves your front rack position prior to completing the set of thrusters

**Jump onto 45lb plate.