Family: Make sure you give Steve Kwiatkowski a hive five for all his success and being our Athlete Spotlight recipient. We are always watching your growth and we want to celebrate you all as a community. Learn more about Steve here.

CFR7 will close Friday, July 3rd at 1:30 pm . Regular am classes (0530, 0630, 0730,1200) will be available and we will run Open Gym through the morning from 0830-1200.  Saturday, July 4 we will have our regular 10:00 am WOD and open gym.  If you’re in need of more WOD options, ALL members please feel free to workout at Ballston Crossfit.

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Strength:
Front squat, find heavy quintuplet

Conditioning:
4rds for time:
25 Overhead kettlebell lunges, 24/16
Run 400m

John 14:27 Peace I leave with you; my peace I give you. I do not give to you as the world gives. Do not let your hearts be troubled and do not be afraid.

CFR7 will close Friday, July 3rd at 1:30 pm . Regular am classes (0530, 0630, 0730,1200) will be available and we will run Open Gym through the morning from 0830-1200.  Saturday, July 4 we will have our regular 10:00 am WOD and open gym.  If you’re in need of more WOD options, ALL members please feel free to workout at Ballston Crossfit.

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Strength:
Deadlift, find a 5RM

Conditioning:
For time:
80 double unders
200m suitcase carry, 24/16
60 double unders
200m suitcase carry, 24/16
40 double unders
200m suitcase carry, 24/16
20 double unders

CFR7 will close Friday, July 3rd at 1:30 pm . Regular am classes (0530, 0630, 0730,1200) will be available and we will run Open Gym through the morning from 0830-1200.  Saturday, July 4 we will have our regular 10:00 am WOD and open gym.  If you’re in need of more WOD options, ALL members please feel free to workout at Ballston Crossfit.

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Warm-up: 5 min double unders

Strength:
EMOTM 12:
First 6 minutes: 3 presses (A)
Last 6 minutes: 2 presses (A)

Skill + Conditioning:
EMOTM 20:
Odd minutes: 3 muscle ups*
Even minutes: max rep burpees

**Substitute 6-9 pull-ups and ring dips

Black and Red Barbell meets at 1100-1300. Open gym from 1100-1300

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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).

Mastering Mobility for Exercise at 2pm today. What exactly is self myofascial release?  What’s actually happening when I use a foam roller?  Why are my muscles tight?  Why can’t I just stretch?  Why does it hurt when we press on a certain place?  I foam rolled once why isn’t my squat fixed?  What do my pecs have to do with overhead positions?This is a fast paced, in-depth overview of fundamental soft-tissue physiology and biomechanics as they relate to exercise.  Coach Adam will not only instruct you on HOW to mobilize and treat areas for common movement faults, but explains WHY we do what we do. Gaining a greater understanding of how your own body works translates to – less pain, greater flexibility, more power output, consistent strength, faster metcons…and maybe better abs. Maybe.And and all mobility tools welcome. $20/person. 2-3 hours running time.

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2 Rounds for time:
25 walking lunges
25 pull-ups
25 sit-ups
25 box jumps, 24/20
25 double-unders
25 ring dips
25 toes to bar
25 kettlebell swings, 24/16
25 hang squat cleans, 75/65
25 good mornings, 45/35 (must use same barbell from above)
25 wall-ball shots, 20/14
3 rope climbs, 15-ft. rope