Black and Red Barbell meets at 9 am. Open gym from 0900-1100.

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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).

***LABOR DAY MONDAY SCHEDULE***

CROSSFIT Classes: 2 Wod times, RESERVE PLEASE, 0900 and 1000, please reserve in the event of the need for more class times.

BARBELL CLUB: Will be training from 1000-1200

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Hang Snatch (full): 5 x 2
RX: ME
FX: A

AMRAP 12:
100 Double Unders
50 WBS 20/14
30 Cal row
10 Muscle ups
FX: C2B

***LABOR DAY MONDAY SCHEDULE***

CROSSFIT Classes: 2 Wod times, RESERVE PLEASE, 0900 and 1000, please reserve in the event of the need for more class times.

BARBELL CLUB: Will be training from 1000-1200

============================================================================================================================================================We’re all family!!! The best of both worlds.

Buiding DT:
E3MOM 15 (every 3 minutes you hit the lift, increasing each time if you accomplish the weight):
12 Deadlifts 115/80
9 Hang Power Cleans 115/80
6 Push jerks 115/80

Every 3rd Minute increase the weight. 135/95, 155/105, 185/125, 205/145

*The athletes will continue the EMOM at the last successful weight if they fail or feel that the load is not possible*

1 Mile time trial run

***LABOR DAY MONDAY SCHEDULE***

CROSSFIT Classes: 2 Wod times, RESERVE PLEASE, 0900 and 1000, please reserve in the event of the need for more class times.

BARBELL CLUB: Will be training from 1000-1200

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Weighted Pull Ups
5 x 2 AHAP
* 2-10# heavier than last week

AMRAP 15:
5 hand release over the bar Burpees
10 OHS 95/65 (Fx: 75/55) – can NOT drop the barbell or immediate 5 burpee penalty
15 Sit-ups

***LABOR DAY MONDAY SCHEDULE***

CROSSFIT Classes: 2 Wod times, RESERVE PLEASE, 0900 and 1000, please reserve in the event of the need for more class times.

BARBELL CLUB: Will be training from 1000-1200

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Team Wod: “The Rope”

Teams of 4: 2 working at a time

For Time:
200m Medball Run 20/14 (All/2 balls)
10 Rope Climbs
100 Clean & Jerks 135/95 (Fx:115/80)
100 Double Unders
10 Muscle Ups (C2B)
100 Double Unders
100 Power Snatches 95/65 (Fx:75/55)
10 Rope Climbs
200m Medball Run 20/14 (All/2 balls)

Share the work as needed. Communicate reps.