Fitness & performance:
“Nancy”
5 rounds for time:
Run 400m
15 overhead squats, 95/65
Finisher:
EMOTM 10: 3 front squats*
*70-75% of 1RM
Fitness & performance:
“Nancy”
5 rounds for time:
Run 400m
15 overhead squats, 95/65
Finisher:
EMOTM 10: 3 front squats*
*70-75% of 1RM
Strength:
Deadlift, 6×2 (90%)
Metcon:
AMRAP 6:
6 push presses
6 pull ups
*Rest two minutes then,
AMRAP 6:
6 handstand pushups
6 hang [squat] cleans
Weights: 115/80
Black and Red Barbell meets at 9am. Open gym from 9-11am.
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FREE Mother’s Day Yoga with Nina at Ballston Crossfit at 10am. All are welcome, for free!
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). There is a huge pay parking garage under the space and you can also pay $1 to park at the Ballston Mall (4-5 blocks away).
FREE Mother’s day yoga this Sunday at BCF! 10am yoga is open to any and all, members, non-members, all the moms come on out and start the day off treating yourself to an our of expertly coached yoga and be more relaxed and healthful for your Mother’s day brunch or hang-outs. See you there!
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Strength:
Push Press, 5×5 (80-85%)
Metcon:
AMRAP 9:
3 power cleans, Rx: 135/95
3 ring dips
6 power cleans
6 ring dips
9 power cleans
9 ring dips
*Continue to add three reps to each movement until the nine minutes are complete
FREE Mother’s day yoga this Sunday at BCF! 10am yoga is open to any and all, members, non-members, all the moms come on out and start the day off treating yourself to an our of expertly coached yoga and be more relaxed and healthful for your Mother’s day brunch or hang-outs. See you there!
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Metcon:
“Master’s Qualifier Event 3”
2 rounds for time:
Row 1000m
50 thrusters, 45/35 (Rx+ 65/45)
30 pull-ups (Rx+ chest-to-bar pullups)
Finisher:
Rope climb technique or 10 rope climbs for time
