Black and Red Barbell meets at 9am. Open gym from 9-11am.

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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).

Fitness:
Press, 5×5 (A)

Conditioning:
AMRAP 3
6 OHS 95/65
6 V ups
Rest one minute then:

AMRAP 3
Double unders
Rest one minute then:

AMRAP 3
6 front squat 135/95
6 V ups

Give your best everyday!

Strength:
Deadlift, 5 x 1 (95%)

Conditioning:
5 rounds for time:
20 dumbbell or KB snatches, 50/35
10 x 10m shuttle sprints

Finisher: plank holds

Is Chalk Paleo? I Hope everyone is ready for tonight’s Nutrition Seminar at 6:30 pm (no 6:30pm WOD).  Coach Sarah is ready for all of your questions and fired up to give some answers. So bring some good ones. Seminar is free for members and we encourage you to bring a friend that has had questions or needed guidance on how they should eat. Drop-ins will be welcome for $20 cash.

THURSDAY, THURSDAY, THURSDAY! Missed Lynne today at 6:30 pm because of food talk. Open gym will commence after the seminar for you to make up some work. Lucky You!

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Fitness & performance:
“Lynne:”
5 rounds for reps:
Max rep bench press, bodyweight
Max rep pull ups
Rest appx 3 minutes between each movement

*Compare to 6/3/2014.

Get Ready for Tomorrow’s Nutrition Seminar Thursday, June 11, 2015 at 6:30 pm.  The foundation of everything that you do starts with how you choose to fuel your body, bring a pad and pen and questions! The seminar is free for members and we encourage you to bring a friend that has had questions or needed guidance on how they should eat. Drop-ins will be welcome for $20 cash.

We will also being running a 7:30 pm classes on Wednesdays for the next 2 weeks. If you want it, Show up!

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Strength:
Back squat 5 x 3 (A)

Conditioning:
Row 2000m
Run 1 mile