Reminder – please fill out our first annual CFR7 survey (you should have received an email on Friday)! This feedback is very helpful for us to improve our operations!

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Strength:
Back squat, 5×5 (A)

Metcon:
“Death by Wallball Shots”
With a continuously running clock perform 2 wallball shots in the first minute, 4 wallball shots in the second minute, 6 wallball shots in the third… and so on, until you cannot perform the number of prescribed wallball shots for the given minute.

Reminder – please fill out our first annual CFR7 survey (you should have received an email on Friday)! This feedback is very helpful for us to improve our operations!

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Strength:
Push press, 5×5 (A)

Metcon:
5-4-3-2-1:
Power clean, 155/105
Rope climb
*Complete 5 burpees every minute.

Reminder – please fill out our first annual CFR7 survey (you should have received an email on Friday)! This feedback is very helpful for us to improve our operations!

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Technique:

Mobility

Metcon:
AMRAP 20:
Row 300m
20 walking lunges
15 KB Swings 24/16

10 front squats, 115/80

Ab finisher:
Tabata partner medicine ball sit-ups

Foam Rolling Technique

Muscle up Monday! Free muscle up seminars at 5:05 and 8:30am!

Friday Night Lights was so fun!! Thanks to everyone for coming out and cheering and congrats to the incredible performances put up by the top women and men from BCF & CFR7!!!

MAKE SURE YOU ENTER YOUR 15.5 SCORE BEFORE 8PM MONDAY!!! Great job everyone, now we have a year to get better in every way!

Reminder – please fill out our first annual CFR7 survey (you should have received an email on Friday)! This feedback is very helpful for us to improve our operations!

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Strength:
EMOTM 10:
3 deadlifts, 80-85% of 1RM

Metcon:
Run 800m
20 handstand pushups
Run 600m
15 handstand pushups
Run 400m
10 handstand pushups
Run 200m
5 handstand pushups

Hey everyone, Hogback Mountain has a private event this Sunday and Pev’s paintball was really expensive. So, we are pushing the event back 2 weeks. Please update your RSVP for April 12th.

NOTE: REVISED DATE/TIME April 12, 9am – 12:30pm

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!

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

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Yoga with Jenna 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).