***ATTENTION B&R BARBELL MEMBERS: Today’s training session has been pushed back to begin at 5:30-7:30 and is considered Open Gym for BB Members. Please be respectful of the CF classes taking place during this time slot  in regards to noise and equipment. Thanks!***

Note – we will have a 1RM Back Squat on Tuesday (lets hit some PR’s!), benchmarks Amanda and Jackie on Wed & Thurs. Plan your week and rest days accordingly!

This Saturday be sure to take advantage of Mastering Mobility for Exercise. What exactly is self myofascial release?  What’s actually happening when I use a foam roller?  Why are my muscles tight?  Why can’t I just stretch?  Why does it hurt when we press on a certain place?  I foam rolled once why isn’t my squat fixed?  What do my pecs have to do with overhead positions?This is a fast paced, in-depth overview of fundamental soft-tissue physiology and biomechanics as they relate to exercise.  Coach Adam will not only instruct you on HOW to mobilize and treat areas for common movement faults, but explains WHY we do what we do. Gaining a greater understanding of how your own body works translates to – less pain, greater flexibility, more power output, consistent strength, faster metcons…and maybe better abs. Maybe.And and all mobility tools welcome. $20/person. 2-3 hours running time.

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Strentgth:
Press, 3×6 (ME)

Conditioning:
4 rounds, 1 minute stations:
Ring rows
Burpees
Toes to bar

Finisher if time: handstand practice with a partner

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).

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).

Strength:
Front squat, 5×3 (85%)

TEAM WOD:
In teams of two, AMRAP 15:
Sprint 200m
10 pull-ups
*One partner will complete a full round. Upon completion, the other partner will complete the next round. Continue until time has elapsed.

TONIGHT! At Ballston CrossFit, Friday, June 19, 2015 at 6:30pm its time for the WOD and Whiskey night we’ve all been whispering about. The ladies had their fun on their “WOD and wine” event last month. Now it’s the gentlemens turn to throwdown in a melee of fitness and then enjoy some fine whisky sipping and pickings. Think chips, wings, bacon and whatever anybody wants to bring really. We will get our workout in and then hang afterwards like classy fellows before taking the town by storm, or going to bed for a nice fitness/whiskey induced slumber! Don’t miss out. Spots limited.

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Strength:
Power clean + clean, find heavy single

*Complex is one power clean to one clean.

Conditioning:
10-9-8-7-6-5-4-3-2-1:
Hang power clean, 70% of complex
Kettlebell swings, 24/16

At Ballston CrossFit, Friday, June 19, 2015 at 6:30pm its time for the WOD and Whiskey night we’ve all been whispering about. The ladies had their fun on their “WOD and wine” event last month. Now its the gentlemens turn to throwdown in a melee of fitness and then enjoy some fine whisky sipping and pickings. Think chips, wings, bacon and whatever anybody wants to bring really. We will get our workout in and then hang afterwards like classy fellows before taking the town by storm, or going to bed for a nice fitness/whiskey induced slumber! Don’t miss out. Spots limited.

Update to having WODs at 7:30pm: Effective immediately, we will be offering Open Gym time on Tuesday and Thursday from 7:30-8:30pm (Coach BJ will be available for movement oversight) for members to utilize if they get held up at work. We will not currently offer WODs at 7:30pm. As our membership and coaching team expand, we will continue to evaluate the demand for adding new WODs throughout the week.

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Benchmark:

“In honor of Navy Petty Officer 1st Class Jeff Taylor, 30, of Little Creek, VA who was killed in Afghanistan in July 2005.

“My husband was a warrior and a man who believed his purpose in life was to defend the freedoms that each of us enjoy today.” Erin Taylor”

“JT”
21-15-9:
Handstand pushups
Ring Dips
Push ups
*Compare to 1/15/2015

Finisher:
Goat work!