***Free class tonight at 6:30 pm. Bring your friends (no CF experience required)!***

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4 Sets, not for time of:
a) 2 strict HSPU + 3 Kipping HSPU
b) 1 Strict Mu + 2 Kiping Muscle UPs

Fx:2) 4 Wall walks with pushup, b) 2 Strict Pull ups + 3 Strict C2B Pull Ups + 5 Kipping Pull ups
18:00 of Working time.

Nancy:
5 Rounds of
400m Run
15 Overhead Squats 95/66
Compare:5/12/2015

Celebrating the unification of love and gains. Congratulations Jennifer and David Doughton.

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Front Squat:
5 x 2 @ 75% of 1RM Back Squat
then, perform one ME Back Squat Set

AMRAP 10:
Ascending by 2’s of:
Dead Lift 135/95
Hang Power Cleans 135/95
*10 Lateral Hops over bar after each round
FX: 115/80

Black and Red Barbell meets at 9 am. Open gym from 0900-1100.

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Yoga with Jenna at Ballston Crossfit at 10am. Members of both boxes get free yoga ($10 for friends).

Good yoga article here.

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).

Bench Press:
16 Minutes to Establish a 3RM Bench

4 Rounds for time:
5 Power Snatches 145/100
10 HSPU
15 Box jump overs 20″

FX: 115/80, HR Pushups, Land on top of box and switch sides.

Looking to improve your kipping pull-up? Butterfly pull-up? Muscle-up? Kipping HSPU? Join Coach Tucker for a fun skills class from 1:15-2:15pm this Saturday, October 10th at BALLSTON CROSSFIT!

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18 Minutes to Find:
Heavy Double: Clean and jerk
(not touch and go/full)

6 Rounds for time:
10 Front Squats 135/95
10 Push Jerks 135/95

FX: 115/80
Cap: 15:00/Coaches Discretion