Mark your calendars and join us
THIS SUNDAY, December 18th, at 10:45 AM for a shoulder clinic with Dr. Stacy Snow!
If you have any lingering aches and pains or want to learn about how to keep your shoulders healthy, do not miss out!

Strength
Every 3:00, 5 Sets
1) 5 Bench Press (75-80%)
2-3) 5 Bench Press (80-85%)
4-5) 10 Pause Bench Press (55-60%)

Superset Accessory
1-3) 10/10 Side Lying Shoulder Flexion

Conditioning
EMOM 15
1) 20/15 Calorie Ski (FX: 16/12)
2) 20/15 Calorie Bike (FX: 16/12)
3) AMRAP Bar Muscle-Ups (FX: Chest to Bar Pull-Ups) (RX+: Ring Muscle-Ups)
4) Rest
5) Rest
*Score is total Muscle-Ups/Chest to Bar Pull-Ups

CrossFit Open 21.4 Barbell Complex
15:00 to Establish Heavy Complex:
1 Deadlift + 1 Clean + 1 Hang Clean + 1 Jerk (↑)

FX:
Every 2:30, 6 Sets
1 Deadlift + 1 Clean + 1 Hang Clean + 1 Jerk (70-75% of 1RM CJ)
*Hold onto barbell for the entire complex (both RX/FX)

Conditioning
For Time:
10-9-8-7-6-5-4-3-2-1
Clean and Jerk (95/65) (FX: 75/55) (RX+: Unbroken)
Bar Facing Burpees
*10:00 Cap

Join us today at 11 AM for YOGA FOR A CAUSE!

Yoga Instructor Kristen Cheman, from Ballston CrossFit, will be holding a donation-based “Gentle Flow” Yoga class today to raise many for “Girls On the Run Northern Virginia.” Girls On The Run is an organization that works with girls in grades 3-8, helping them build confidence and decision-making skills through fitness/running.

Suggested Donation:
$10-$20. All donations are being matched by two corporate donations, so every $1 will turn into $3!

No need to register, just show up! No experience required!

Strength
Every 2:00, 4 Rounds
1) 5 X33-Tempo Strict Chin-Up (FX: Banded) (RX+: Weighted)
+ 5 X33-Tempo Ring Row
2) 12-16 Alternating Single Leg Box Squat (FX: 8/8 Lateral Box Step Ups) (RX+: Alternating Pistols)
*X33-Tempo: explode, 3s pause, 3s eccentric

Conditioning
AMRAP 10
2 Rope Climbs (FX: 1)
12 Alternating Dumbbell Snatch (50/35) (FX: 35/20)
18 Box Jump Overs (24/20)

Seventh Heaven Competition WOD: 7:15 AM
SQUAD WOD: 9 & 10 AM

With a Partner, For Time: Split reps however you want!

100/80 Calorie Bike/Ski (FX: 80/60)
80 Power Cleans (115/80) (FX: 95/65) (RX+: 135/95)
60 Weighted Sit-Ups (25/15) (FX: 15/10) (RX+: 35/25)
40 Push Press (115/80) (FX: 95/65) (RX+: 135/95)
20 Bar Muscle-Ups (FX: 30 Chest to Bar Pull-Ups) (RX+: Ring Muscle-Ups)
100/80 Calorie Bike/Ski (FX: 80/60)

*25:00 Cap

Strength
Every 3:00, 5 Sets
1-3) 5 Front Squat (75-80%)
4-5) 10 Front Squats (50-55%)

Superset Accessory
1-3) 20 Tibialis Raises

Conditioning
AMRAP 14 w/ Partner – Split Reps Any Way
40/30 Calorie Row (FX: 32/24)
20 Burpees Over Rower (FX: 16)
40 Wall Balls (20/14) (FX: 32)