Fitness and Performance:
Deadlift, 5×5 (A)

Fitness & Performance:
4 rounds for time:
Run 400m
10 overhead squats, 155/105
FX: 115/80

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).

TODAY, August 15 @ 0915; Muscle Up Skills Class. Please show up 10-15 minutes prior to warm up your shoulders thoroughly so the class can start at 0915.

Calling all competitors – competition WOD TODAY at 11:30am at CFR7!  Click Here!

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Fitness:
Back squats, 6×2 (A)

Performance:
Back squat, find a heavy single*
*3 second pause at the bottom.

Fitness & Performanc
5 Rounds for total time:
20 Row Calories
10 Box jumps 30/24
Rest 1:1
FX: 24″/20″

This Saturday, August 15 @ 0915; Muscle Up Skills Class. Please show up 10-15 minutes prior to warm up your shoulders thoroughly so the class can start at 0915.

Calling all competitors – competition WOD this Saturday at 11:30am at CFR7!  Click Here!

***B&R Barbell Club***Friday, August 14 will be Open Gym Session time from 1700-1930 (5:00pm-7:30pm). Play nice!!!*****

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Fitness & performance:
EMOTM 12: 2 cleans (A)

Fitness & performance:
3 rounds for time:
10 Curtis P’s, Rx: 135/95, Fx: 115/80
Run 200m

Curtis P’s = power clean, lunge, lunge, push press

This Saturday, August 15 @ 0915; Muscle Up Skills Class. Please show up 10-15 minutes prior to warm up your shoulders thoroughly so the class can start at 0915.

Calling all competitors – competition WOD this Saturday at 11:30am at CFR7!  Click Here!

***B&R Barbell Club***Friday, August 14 will be Open Gym Session time from 1700-1930 (5:00pm-7:30pm). Play nice!!!*****

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Fitness & performance:
For time:
30 handstand push-ups
40 pull-ups
50 kettlebell swings (24/16)
60 sit-ups
70 burpees
*Compare to 5/7/2014