WOD / Events

Happy 4th Anniversary BCF! Thank you to all members for creating an incredible community over these past four years. Time to celebrate!

BCF Trifecta party: 4th Anniversary, Nutrition Challenge Completion and farewell to Coaches John, Jake, James and Sarah! Come out and celebrate the 4th anniversary of BCF! We’ll also be crushing some macos to celebrate the end of the 2016 Nutrition Challenge. Additionally, we’ll be bidding farewell to coaches Sarah, James, John and Jake.

Date: Thursday, February 11, 2016
Time: 8:00pm
Where: Carpool
4000 Fairfax Dr, Arlington, Virginia 22203

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Hey Week #4 Winners!

We love the big classes and all the energy and personalities that come with it. Please remember to reserve for the larger classes (1730 and 1830). It is coaches discretion to add people or ask the athlete to attend a later class. All Week day classes are a 17 athlete Cap. To help you put, don’t forget to download the Zen Planner App.  Save the 10’s!

We hope you enjoy the app!

                 

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Sign up now for The 2016 CrossFit Open! Each week from February 25- March 26 we will do the Open workout of that week, culminating in our Saturday Night Lights Open Throwdown! The Open has both RX and Scaled divisions so all members are encouraged to register and track their scores against others worldwide!

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Thursday, February 11, 8:00pm: BCF Trifecta Party at Carpool 

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Benchmark WOD: Fran:
21-15-9
Thrusters 95/65
Pull ups

Athletes should judge each other.

4 x 4/2 Strict HSPU + 6/4 Kipping HSPU
Rest no more than :1:30
(M/F)

We love the big classes and all the energy and personalities that come with it. Please remember to reserve for the larger classes (1730 and 1830). It is coaches discretion to add people or ask the athlete to attend a later class. All Week day classes are a 17 athlete Cap. To help you put, don’t forget to download the Zen Planner App.  Save the 10’s!

We hope you enjoy the app!

                 

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

Sign up now for The 2016 CrossFit Open! Each week from February 25- March 26 we will do the Open workout of that week, culminating in our Saturday Night Lights Open Throwdown! The Open has both RX and Scaled divisions so all members are encouraged to register and track their scores against others worldwide!

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Mark the following events on your calendar for next week!

Thursday, February 11, 8:00pm: BCF Trifecta Party at Carpool 

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Snatch (Squat):
5 x 2
*Not Touch and Go

10-8-6-4-2-4-6-8-10
Hang Power Snatch 135/95, FX: 95/65, RX+155/105
Ring Dips

***Tuesday Night: No 6:30, 7:30 pm Wod, No Open gym.

Join us at Crossfit Route 7 for a complimentary workout combining fast-paced conditioning, bodyweight strength training, and yoga!

6:30pm: Bootcamp with BJ Peyton coaches at CFR7!
7:15pm: All-levels yoga class with TBD instructor

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Sign up now for The 2016 CrossFit Open! Each week from February 25- March 26 we will do the Open workout of that week, culminating in our Saturday Night Lights Open Throwdown! The Open has both RX and Scaled divisions so all members are encouraged to register and track their scores against others worldwide!

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Back Squat:
3 x 1 @ 95%

4 rounds – 45 sec work, 15 sec rest/rotate:
Station 1 – Russian kb swings 24/16
Station 2 – OH Lunges 45/25 FX: 25/15 (in place)
Station 3 – sit-ups
Station 4 – box jumps 24/20 Games standard

***No 7:30 pm Class Tonight.  Open gym is available at 7:30 pm. We are instructing our largest Foundations class (15 participants) and want to ensure the success of this course and lower the distractions***

***Tuesday Night: No 6:30, 7:30 pm Wod, No Open gym. Boot camp Yoga Event.

Sign up now for The 2016 CrossFit Open! Each week from February 25- March 26 we will do the Open workout of that week, culminating in our Saturday Night Lights Open Throwdown! The Open has both RX and Scaled divisions so all members are encouraged to register and track their scores against others worldwide!

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

Mark the following events on your calendar for next week!

Tuesday, February 9, 6:30-8:00pm:  CFR7 Free Boot Camp and Yoga 

Thursday, February 11, 8:00pm: BCF Trifecta Party at Carpool 

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Muscle up Monday – today is the day that Paul will get his first muscle up!!

GHDSU Instruction
2 x 5-10

Team WOD: Teams of 3:
AMRAP 25
Partner 1 Rows 500 Meters
Partner 2 & 3 perform:
10 muscle ups (RX men)/C2B pull-ups (RX women, FX) – if you can do 5 muscle ups, do 5 muscle ups!
15 OHS 135/95 FX: 95/65
20 HSPU (Rx men to a 45lb deficit, RX women and FX athletes) to the floor – choose most difficult option attainable
25 Deadlifts 135/95 FX: 95/65
100 Double Unders

Partners Switch every 500 m

Sign up now for The 2016 CrossFit Open! Each week from February 25- March 26 we will do the Open workout of that week, culminating in our Saturday Night Lights Open Throwdown! The Open has both RX and Scaled divisions so all members are encouraged to register and track their scores against others worldwide!

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

Mark the following events on your calendar for next week!

Tuesday, February 9, 6:30-8:00pm:  CFR7 Free Boot Camp and Yoga 

Thursday, February 11, 8:00pm: BCF Trifecta Party at Carpool 

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Power Cleans:
5 x 5 Touch and go (A@ as heavy as possible)

6 Rounds for time:
10 S2OH 155/105 FX: 115/80
10 T2B

Sign up now for The 2016 CrossFit Open! Each week from February 25- March 26 we will do the Open workout of that week, culminating in our Saturday Night Lights Open Throwdown! The Open has both RX and Scaled divisions so all members are encouraged to register and track their scores against others worldwide!

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

Mark the following events on your calendar for next week!

Tuesday, February 9, 6:30-8:00pm:  CFR7 Free Boot Camp and Yoga 

Thursday, February 11, 8:00pm: BCF Trifecta Party at Carpool 

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Tempo Deadlifts:
3 x 6 (A @ 60%)
1 count Concentric -1 count Paused at top/bottom–3 count eccentric (on the way down)

AMRAP 12
10 Ring Dips
15 Kettlebell Swings Rx: 32/24, Fx: 24/16
200 M Run

Sign up now for The 2016 CrossFit Open! Each week from February 25- March 26 we will do the Open workout of that week, culminating in our Saturday Night Lights Open Throwdown! The Open has both RX and Scaled divisions so all members are encouraged to register and track their scores against others worldwide!

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

Mark the following events on your calendar for next week!

Tuesday, February 9, 6:30-8:00pm:  CFR7 Free Boot Camp and Yoga 

Thursday, February 11, 8:00pm: BCF Trifecta Party at Carpool 

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Nutrition Challenge Baseline WOD
50 Double Unders
3 Rounds:
16 Wall Balls (Rx: 20/14 to 10’/9′) (Fx: 14/10 to 10’/9′)
16 Power Cleans (Rx: 135/95) (Fx: 95/65)
16 Burpees
50 Double Unders

Finisher:
Skin the cats
*Ensure Shoulders are good and warm.

Sign up now for The 2016 CrossFit Open! Each week from February 25- March 26 we will do the Open workout of that week, culminating in our Saturday Night Lights Open Throwdown! The Open has both RX and Scaled divisions so all members are encouraged to register and track their scores against others worldwide!

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

Mark the following events on your calendar for next week!

Tuesday, February 9, 6:30-8:00pm:  CFR7 Free Boot Camp and Yoga 

Thursday, February 11, 8:00pm: BCF Trifecta Party at Carpool 

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Open Wod 14.2
Every 3 minutes for as long as possible complete:

From 0:00-3:00
2 rounds of:
10 overhead squats 95/65
10 chest-to-bar pull-ups

From 3:00-6:00
2 rounds of:
12 overhead squats 95/65
12 chest-to-bar pull-ups

From 6:00-9:00
2 rounds of:
14 overhead squats 95/65
14 chest-to-bar pull-ups
Etc., following same pattern until you fail to complete both rounds
**MASTERS MEN – includes Masters Men 55+
65-lb. overhead squats
Chin-over-bar pull-ups

**MASTERS WOMEN – includes Masters Women 55+
45-lb. overhead squats
Jumping chest-to-bar pull-ups

Finisher:
Overhead Squats
3 x 10 (A) choose heaviest weight possible

Rest as needed, commit to UB sets

Sign up now for The 2016 CrossFit Open! Each week from February 25- March 26 we will do the Open workout of that week, culminating in our Saturday Night Lights Open Throwdown! The Open has both RX and Scaled divisions so all members are encouraged to register and track their scores against others worldwide!

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

Mark the following events on your calendar for next week!

Tuesday, February 9, 6:30-8:00pm:  CFR7 Free Boot Camp and Yoga 

Thursday, February 11, 8:00pm: BCF Trifecta Party at Carpool 

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Muscle up technique work and then:

EMOM 15:
Min 1: 5/3 Muscle Ups FX: MU Transitions
Min 2: 5 UB Hang Power Cleans (choose heaviest weight possible)
Min 3: 15/12 Cal Row

AMRAP 10:
10 Hang Power Cleans 115/80 FX: 95/65
10 Push Press 115/80 FX: 95/65
10 push-ups