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

Make sure that you’re all signed up and ready to battle this Saturday at BCF for the CFR7/BCF AM vs. PM throwdown and Summer BBQ!!!  Please respond on FB if you plan to attend so we know how much food to have catered (thanks in advance to Adam Green/Hilton for the incredible catering job that they do for us!). It’s not to late to sign up.

This competition is designed for athletes to get some first time competition experience (should be able to FX all WODs and RX sometimes). If you want to compete (open to active BCF & CFR7 members), add your name to the form below:
https://docs.google.com/spreadsheets/d/1OXYJJ4pTlZtTE5amQKKYjCREKeJ-VwNSAYd1i6dt_jI/edit?usp=sharing

After party at Carpool!

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Team Wod: Teams of 2
800 M Row Buy In:
3 Rounds
30 WBS 20/14
30 KB Snatches Rx: 24/16 Fx: 20/12
30 Abmat Sit ups
800 M Row Cash Out

AB Finisher:
Accumulate :90 L-Sit hold

Make sure that you’re all signed up and ready to battle this Saturday at BCF for the CFR7/BCF AM vs. PM throwdown and Summer BBQ!!!  Please respond on FB if you plan to attend so we know how much food to have catered (thanks in advance to Adam Green/Hilton for the incredible catering job that they do for us!). It’s not to late to sign up.

This competition is designed for athletes to get some first time competition experience (should be able to FX all WODs and RX sometimes). If you want to compete (open to active BCF & CFR7 members), add your name to the form below:
https://docs.google.com/spreadsheets/d/1OXYJJ4pTlZtTE5amQKKYjCREKeJ-VwNSAYd1i6dt_jI/edit?usp=sharing

After party at Carpool!

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Fitness & Performance:
5 x 2+1 Clean (full) and Split Jerk
RX: ME
FX: A

3 Rounds for time:
200m run
75 Double Unders
50 Air Squats

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).

“Holleyman”

U.S. Army Staff Sergeant Aaron N. Holleyman, 27, of Glasgow, Montana, assigned to the 1st Battalion, 5th Special Forces Group, based in Fort Campbell, Kentucky, was killed on August 30, 2004, when his military vehicle hit an improvised explosive device in Khutayiah, Iraq. He is survived by his daughters Shelby and Erin, son Zachary, parents Ross and Glenda, and siblings Kelly and Daniel.

30 rounds for time:
5 wallball shots, 20/14
3 handstand pushups
1 power clean, 225/155

If time: mobility or ab finisher

Performance:
Front rack barbell lunges, 3×10 (ME)

Fitness:
Front rack barbell lunges, 3×10 (A)

Fitness & performance:
AMRAP 12:
Row 200m
6 over the box jump, 24/20
12 burpees to 6 inches