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.

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

This Just in: Competition Team Wod is back this Saturday at 1130! Bring it!

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E2MOM:
2 Power Cleans (185/125 Rx) (135/95 Fx)
4 Wallballs (10′ target 20/14)*
*Add 4 wallball shots each round until you can’t accomplish the work within the two minutes

Finisher: Mobilize – couch stretch big time (quads will suffer here), trap releases (lax ball and/or band)

21-18-15-12-9-6-3

Box Jumps (24/20″)
GTOH w/Plate (45/25 Rx, 25/15 Fx)
Pushups

EMOM 8:  3, 5, or 7
Strict Pullups
(choose a number to stick with)

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).

***LABOR DAY MONDAY SCHEDULE***

CROSSFIT Classes: 2 Wod times, RESERVE PLEASE, 0900 and 1000, please reserve in the event of the need for more class times.

BARBELL CLUB: Will be training from 1000-1200

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Hang Snatch (full): 5 x 2
RX: ME
FX: A

AMRAP 12:
100 Double Unders
50 WBS 20/14
30 Cal row
10 Muscle ups
FX: C2B