Congrats to all of the athletes that competed in the AM vs. PM Throwdown this weekend! It was such a fun event and athletes displayed some incredible performances!!

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Sad news for our coaching team. One of our favorite (and most fun) coaches is heading north for a new job. Coach Brandon just got a new teaching job in Philly and he and Jordan will be heading north for this next adventure in their life. Brandon will be coaching the 5:30 & 6:30pm WODs Monday evening – come say farewell to him!

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Get ready to max out for CrossFit Total on Tuesday, September 1.  Prepare and recover appropriately to hit these lifts and establish new 1 rep maxes! Next stop, PR City located in central Gainsville.

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Muscle Up Skills:
RX: EMOM 5
3-5 Muscle Ups

FX: Muscle Up Technique and Transitions

Conditioning:
5 rounds for time:
15 KBS 32/24
10 Medball Cleans 20/14
5 Pull ups

FX: 24/16

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).

Join us today  4:00 pm at BCF for the CFR7/BCF AM vs. PM throwdown and Summer BBQ! After party at Carpool!

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Weighted Pull Up
5 x 2 AHAP

“Black and Blue”
5 Rounds For time:
10 Power Cleans 135/95
10 Burpees
Courtesy: Ben Bergeron/Competitors Training

12:00 Cap

Join us Tomorrow, Saturday at BCF for the CFR7/BCF AM vs. PM throwdown and Summer BBQ!!!  Please respond on FB if you plan to attend so we know how much food to have catered (thanks in advance to Adam Green/Hilton for the incredible catering job that they do for us!).

After party at Carpool!

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Rope Climb Technique

RX:12 Rope Climbs for time

AMRAP 15:
10 KBS 24/16
10 ALT. KB Lunges 24/16 (Front Rack)
10 Box Jumps 24/20

Make sure that you’re all signed up and ready to battle this Saturday at BCF for the CFR7/BCF AM vs. PM throwdown and Summer BBQ!!!  Please respond on FB if you plan to attend so we know how much food to have catered (thanks in advance to Adam Green/Hilton for the incredible catering job that they do for us!). It’s not to late to sign up.

This competition is designed for athletes to get some first time competition experience (should be able to FX all WODs and RX sometimes). If you want to compete (open to active BCF & CFR7 members), add your name to the form below:
https://docs.google.com/spreadsheets/d/1OXYJJ4pTlZtTE5amQKKYjCREKeJ-VwNSAYd1i6dt_jI/edit?usp=sharing

After party at Carpool!

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Find 1RM Push Press: 3-3-2-2-1-1-1-1

EMOM 18
1: 2 Snatches (full) @ 75-80%
2: 10 Toes to Bar
3: 10 Burpees to 6″