***No Yoga this Sunday*****
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Bench Press
5@75%, 3@85 and 1+ @95%
5 Rounds for time:
:40 work, :20 Rest
Station 1: KB SDHP 32/24, Fx:24/16
Station 2: Row Cals
Station 3: Pull Ups
Score: Total reps
***No Yoga this Sunday*****
=====================================
Bench Press
5@75%, 3@85 and 1+ @95%
5 Rounds for time:
:40 work, :20 Rest
Station 1: KB SDHP 32/24, Fx:24/16
Station 2: Row Cals
Station 3: Pull Ups
Score: Total reps
Come out and support our teams at SuperFit Lorton Saturday, June 25.
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Our first Olympic Weightlifting Mini Camp Session begins tomorrow! SIGN UP NOW!
Black & Red Barbell Club’s coach and competitive athlete John Bova will be hosting two weightlifting “mini camps” at Ballston CrossFit intended to increase speed and efficiency in the snatch and clean & jerk. Each “mini camp” will be comprised of two 2-hour classes, which will include a weightlifting-specific dynamic warm-up, 90 minutes of hands-on instruction covering accessory and positional work, and a cool down. The “mini camps” will be capped at 8 athletes and held on the following dates:
Mini Camp #1 ($60)
Saturday, June 25, 1:00pm-3:00pm/ Snatch
Saturday, July 2, 1:00pm-3:00pm / C&J
Mini Camp #2 ($60)
Sunday, July 10, 1:00pm-3:00pm / Snatch
Saturday, July 16, 1:00pm-3:00pm / C&J
John competes in the M35 69kg category and has achieved the following results on the competition platform:
Silver Medalist – 2015 National Masters Championships
Gold Medalist – 2015 Pan American Championships
Gold Medalist – 2015 Masters World Cup
32nd Place – 2015 American Open
6th Place – 2016 Arnold Weightlifting Championships
Gold Medalist – 2016 National Masters Championships
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U.S. Army Staff Sergeant Edwardo Loredo, 34, of Houston, Texas, assigned to the 2nd Battalion, 508th Parachute Infantry Regiment, 4th Brigade Combat Team, 82nd Airborne Division, based in Fort Bragg, North Carolina, was killed on June 24, 2010 in Jelewar, Afghanistan, when insurgents attacked his unit with an improvised explosive device. He is survived by his wife, First Sergeant Jennifer Loredo; his daughter, Laura Isabelle; his stepdaughter, Alexis; and his son, Eduardo Enrique.
“Loredo”
Six rounds for time of:
24 Squats
24 Push-ups
24 Walking lunge steps
Run 400 meters
If time: Optional Finisher:
Superset of:
Farmer’s Walks 32kg/24kg
:60 Planks
if not enough time:
Bicycle Crunches 3×20 (10 each side)
Bicep Curls 3×12.10 (12.10 = superset of 12 reps, drop the weight, 10 reps)
I hope you are all recovered from Karen!
Back Squat
5@75%, 3@85 and 1+ @95%
28-21-14-7
Deadlift 155/105 FX: 135/95
*20 Meter Handstand Walk FX: 25 shoulder wall facing shoulder Taps
Press
5@75%, 3@85 and 1+ @95%
For Time:
10 Muscle Ups FX: 15 C2B pull ups
50 DUs
20 Push Press 135/95 FX:115/80
50 DUs
30 Toes to Bar, FX: Knee raises
50 DUs
40 HR Over the Bar Burpees
50 DUs
50 Cal Row
*courtesy of Kevin Pei
Free CrossFit class tonight at 6:30 pm. No CrossFit Experience needed. Bring a friend and sign up HERE:
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Snatch
6 x 2 working sets start at 70%
*must have no misses to increase weight
“Karen”
150 WBS 20/14
13:00 Minute Cap
compare:12/4/2014
