Bring some friends to WOD with us Wednesday, November 11! No CrossFit experience is needed, they can just show up to WOD with you at any WOD throughout the day! WOD for Warriors at 6:30pm! Join Team RWB at 6:30pm! https://www.facebook.com/events/1199594050070324/

Join us Saturday at CrossFit South Arlington for the 4th annual BCF vs. CFSA Throwdown. CrossFit South is located in Arlington. 607 S Ball St, Arlington, VA 22202

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Rope Climbs and Technique
Rx: 4 sets of 1 legless + 2 Rope climbs
FX: 6 x 2 rope Climbs (or rope climbing technique)
16 Minutes Total time, Not for time

6 Rounds for time:
6 Ring dips, Fx: push-ups
8 Burpees to 4″ plate (full hips/knees extended)
10 Deadlifts 185/125, Fx 135/95

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).

muscle up technique

“5 Rounds for time:
5 Muscle ups
10 KBS 32kg/24kg
15 Box Jumps 24/20
FX: Ring Dips/24kg/16kg”

Deadlift 5 x 5 (A)

3 Rounds of:
1:00 Overhead Walking Lunges Rx: 45/25 Fx: 25/15
1:00 Sit-ups
1:00 Wall Balls Rx: 20/14 Fx: 14/10
1:00 Rest
*Score is lowest round of each movement (then add 3 lowest rounds for 3 movements)

U.S. Army First Sergeant Michael “Hammer” Bordelon, 37, of Morgan City, Louisiana, assigned to the 1st Battalion, 24th Infantry Regiment, 1st Brigade, 25th Infantry Division (Stryker Brigade Combat Team), based out of Fort Lewis, Washington, died on May 10, 2005, from injuries sustained when a car bomb exploded near him in Mosul, Iraq on April 23, 2005.

He is survived by his wife Mila; children Mike Jr., Jacob, and Johanna; mother Dolores; and sister Doreen Scioneaux.

“Hammer”
Five rounds, each for time, of:
135 pound Power clean, 5 reps
135 pound Front squat, 10 reps
135 pound Jerk, 5 reps
20 Pull-ups
Rest 90 seconds”

Compare to 12/13/14