Fitness:
Back squat, 5×5 (A)
Performance:
Back squat, 6×4 (85%)
Fitness & performance:
3 rounds:
10 slow descent dragon flags
20 abmat sit-ups
30 hip extensions
40 banded good mornings
*Workout not for time; working to develop midline strength.
Finisher: 200 double unders for time
Fitness & performance:
Press, find a 5RM
Fitness:
AMRAP 10:
5 ring dips
10 toes to bars
15 kettlebell swings, 24/16
Performance:
AMRAP 10:
5 ring dips
10 toes to bars
15 kettlebell swings, 32/24
Free class tonight at 6:30 pm. Bring your friends (no CF experience required)!
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Fitness & performance:
Power Clean Complex, 6 x 1+3 (ME)
*1 power clean + 3 front squats.
Fitness & performance:
In teams of 2, AMRAP 12:
10 Hang power Clean & Jerk(Fx: 95/65; Rx: 115/80)
Row 300m
*Workout is a relay. Other partner will hold plank until round is completed. Once one partner completes a round, the other will begin work after their partner tags them. Continue on until 12 minutes is completed.
* Work can only be performed while plank is held.
Fitness & performance:
Kipping handstand pushup technique
Fitness & Performance
“Diane”
21-15-9:
Deadlifts, 225/155
Handstand pushups
*Compare to 3/16/15
Finisher: Turkish Get-ups
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).
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).
