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

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Yoga with Nina 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 1RM

Then take that weight and AMRAP 7 Deadlift.

Finisher: Row 1000m For Time

Maplewood, MO Firefighter, Ryan Hummert, 22, was killed by sniper fire July 21st 2008 when he stepped off his fire truck responding to a call.

He is survived by his parents Andrew and Jackie Hummert.

“Helen”

3 rounds for time:

Run 400m

21 kettlebell swings (24/16)

12 pull-ups

(Compare to: 12/2/14) ”

15-20 Minutes GOAT WORK – Gymnastics:  Pick Gymnastics Skill and work for 15 mins (HS Walk, Muscle up, Pull-up, whatever your weakness is!)

Competition Team Wod is back this Saturday at 1130, Bring it!

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3 Min Max Distance HS Walk (accumulate distance)

Split Jerk:
1-1-1-1-1-1-1
(ME) Split from back rack is okay.  Going for heaviest load.