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!!!*****

=================================================================================================================

Fitness:
Snatch, 10×1 (A)
Snatch balance, 10×1 (A)

Performance:
Snatch, 10×1 (A – try not to miss any reps today!)
Snatch balance, find heavy single

Free class tonight at 6:30 pm. Bring your friends (no CF experience required)!

This Saturday, August 15 @ 0915; Muscle Up Skills Class.

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!!!*****

=================================================================================================================

Fitness & performance:
Deadlifts, 3×5 (A; Do not exceed 85%)

Fitness & performance:
For time:
5 rounds for time:
30 double unders
20 Goblet Squats Rx: 32/24, Fx: 24/16
10 deadlifts, 185/120

Congratulations to our Girls Anastasia and Nicole for finishing 5th at SuperFit Delaware. Great Job girls, we’re proud of you!!!

This Saturday, August 15, 0915-1000; Muscle Up Skills Class.

=================================================================================================================

Fitness & Performance

“Grace”
For time:
30 clean & jerks, 135/95
*Compare to 10/28/2014

10:00 Time Cap

Finisher:
Press, 4-6×3 (A; 85%)

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

====================================================

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).

Fitness & performance:
Run 1000m
25 power cleans, 135/95
25 box jump-overs, 24/20
25 chest to bar pull-ups
50 wallball shots, 20/14
25 chest to bar pull-ups
25 box jump-overs, 24/20
25 power cleans, 135/95
Run 1000m