Come test your fitness in a paintball battle between BCF & CFR7 athletes!! Hogback Mountain Paintball. Price $45 for everything ($15 for 500 more paintballs if you are trigger happy. Friends welcome to join! 9am – 12:30pm. You can just show up at 9am if you decide to go last minute.

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Black and Red Barbell meets at 9am. Open gym from 9-11am.

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Yoga with Ahmed 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).

Tomorrow, Sunday April 12th, come test your fitness in a paintball battle between BCF & CFR7 athletes!! Hogback Mountain Paintball. Price $45 for everything ($15 for 500 more paintballs if you are trigger happy. Friends welcome to join! 9am – 12:30pm

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Fitness & performance:
CrossFit Total:
Back squat, find 1RM
Press, find 1RM
Deadlift, find 1RM

CROSSFIT TOTAL RATIONALE

FYI – we will be doing the CF Total on Sat, so feel free to scale the CF Triathlon down (half the reps or just 1-2 rounds) if you want to focus on a big CF Total!

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Metcon:

“CrossFit Triathalon”

3 rounds for time:

Row 1000m

100 double unders

Run 800m

Note: we are doing the CrossFit Total on Sat, so think about how you approach this WOD (ok to scale down the rounds/reps/distance if you are focused on a big CF Total)

Strength:

EMOTM 12:

2 power cleans

*Choose a challenging weight

Metcon:

21-15-9:
Hang power cleans, 115/80
Pull-ups

10 min cap – move fast!

Finisher: Ab finisher

Strength:
Snatch, 10×1 (A)

Metcon:
EMOTM 12:
Power snatch to overhead squat, 80% of weight used in strength
*With remainder of minute, complete as many over the bar burpees as possible. Score is total over the bar burpess.