If you are signed up for the CrossFit Open and have completed 15.1/15.1(a) make sure you enter your scores before 8pm tonight (Monday), that way the scores count and can be validated by your coaches! Great job week 1, be excited for the next four weeks!

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Strength:
Back squat, 3×10 (A)

Metcon:

20-15-10-5:

Games Standard Kettlebell swings 24/16
Games standard Box jumps 24/20 (step down required, no jumping down)
*30 Double unders after each round

Gym is closed today. Black and Red Barbell meets at 9am.

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Yoga with Jenna at Ballston Crossfit at 10am (dress WARM – with the cold weather it’ll be chilly in the box). 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).

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Split jerk technique then 7×1 (A)

AMRAP 12:
24 double unders
12 kettlebell swings, 24/16
6 shoulder to overhead, 105/75

Technique:

Clean and Jerk

Metcon:

It’s finally time – the 2015 CrossFit Games Open gets underway this week! Here’s everything you need to know about how the Open will work at BCF & CFR7 this year.

Schedule
15.1: February 26 -March 2
15.2: March 5-9
15.3: March 12-16
15.4: March 19-23
15.5: March 26-30 (March 27 Friday Night Lights Throwdown at CFR7!)

Format
Every Thursday night for five weeks, CrossFit HQ will announce a new Open workout, and athletes all over the world have until Monday at 8:00pm EST to complete the workout and post their score online. To receive an official score, athletes must either be judged at an affiliate or submit a video online.

Rx + Scaled Divisions
For the first time in 2015, a scaled option of the Open workout will be released each week of the Open. With reduced loading or less challenging movements, the scaled option will make the Open even more accessible.

Participation
Anyone can sign up to compete — last year, the Open reached more than 209,000 athletes from around the world.

We encourage EVERYONE to sign up and complete the Open workouts. If you’re new to CrossFit, the Open will give you a  benchmark to compare yourself to next year. If you’ve done the Open in years past, there is no greater yardstick for measuring your progress. Regardless of  experience and ability, the Open is at the heart of what makes our community so special. It will push you, challenge you and  show you what you’re capable of — don’t deprive yourself of the experience!

Whether you’re officially competing or not, all BCF and CFR7 athletes will have the opportunity to complete the Open workouts — Open workouts will be the programmed CFR7 WOD on Fridays and BCF WODs on Saturdays (athletes of both boxes can attend either box to do the Open WOD).

Registration
You can sign up for the Open on the Games website for $20 here: http://games.crossfit.com/.

Athletes MUST be registered by 8:00PM on February 26th.

Judging
To receive an official score on an Open workout, all athletes competing will have a judge for their Open WOD.

Recording your score

To receive an official score on an Open workout, all athletes competing will need to submit their score to the Open website by 8pm EST on Monday. HQ does not give ANY EXCEPTIONS for this, so just submit immediately after you complete the WOD so you don’t forget (put Tucker or Chris as your judge)! There is an app that makes it really easy to submit and see where you stand in the box, region and world!!

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Strength:

Front squats, 5×3 (A)

Metcon:

4 rounds for time:
ROw 400m
25 burpees to plate