Strength:
Deadlift, 5×3 (80-85%)
Metcon:
In teams of two, AMRAP 15:
10 power snatches, 75/55
10 overhead squats, 75/55
10 hand off ground (HOG) pushups
*Other partner will complete a 200m medball carry (20/14). Upon completion, partners will switch tasks.
**Score is rounds completed.
Strength:
Press, find a heavy triple
Metcon:
Tabata intervals of:
Ring rows
Handstand pushups
Toes to bar
Games Std. Box Jumps (32/24)
Metcon:
“Helen”
3 rounds for time:
Run 400m
21 kettlebell swings, 24/16
12 pull-ups
Strength:
Fitness & performance:
EMOTM 10: 3 back squats*
*Choose weight
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Technique: kipping HSPU technique
Metcon:
AMRAP 15:
5 Curtis Ps, 115/80
10 burpees
15 air squat
Finisher:
3 rounds:
1 minute glute bridge
1 minute plank hold
Mobility
1Timothy 4:8 for while bodily training is of some value, godliness is of value in every way, as it holds promise for the present life and also for the life to come
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 classes and for non-members its $10.
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).
