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

Fitness:
Kipping pull-up technique

Performance:
100 pull-ups for time

Fitness & Performance:
4 rounds for time:
15 Hang Power Cleans, 115/80
15 Ring dips
FX: 95/65, Push Ups

Fitness & performance:
Back squat, 5×3 (A; 90%)

Fitness & performance:
For time:
Run 800m
Rest 120 seconds
Run 600
Rest 90 seconds
Run 400m
Rest 60 seconds
Run 200m
*Score is total time.