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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Monostructural + Weightlifting:
0-10 Minute: Run 1600m then complete max clean and jerk (135/95) in remaining time
10-13 Minute: Rest
13-20 Minute: Run 800m then complete max power snatch (115/80) in remaining time
20-23 Minute: Rest
23-27 Minute: Run 400m then complete max thrusters (95/65) in remaining time

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.

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Strength:
Back squat, 4×2 (90-95%)
Then,
*Barbell lunges, 3×12 (A)

*Lunges are back rack lunges.

Accessory, 3 rounds:
12 banded good mornings
24 sit-ups

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.

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Strength: Snatch Complex
Find Heavy Single of 1 Power Snatch + 1 Snatch (no re-grip)

Conditioning:
AMRAP 12:
Run 200m
6 overhead squat, 115/80
12 box jumps, 24/20

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