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

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Fitness:
Snatch technique
A) Snatch, 7×2 (A)
B) Snatch balance; overhead squat, 7×1.1 (A)

Performance:
Snatch technique
A) Snatch, find a heavy double
B) Snatch balance; overhead squat, 7×1.1 (90% of above)

Click to see Snatch Balance

Fitness:
Deadlift, 5×2 (A; 5-10# heavier than last week)

Performance:
Deadlift, find a heavy double
Then, 2×2 (90%)

Fitness:
5 rounds for time:
10 ground to overhead, 95/65
20 sit-ups
30 double unders

Performance:
5 rounds for time:
10 ground to overhead, 115/80
20 sit-ups
30 double unders

***No Wods or Open Gym this weekend due to the B&R Open. Feel free to workout at BCF, JUST SHOW UP, NO NEED TO RESERVE! allow yourself 15 minutes or more to find parking. ***

CrossFit Route 7 is hosting what we hope to be the first of many competitions.  This weekend of July 18th and 19th please come check out The Black & Red Open, or the BROpen, is a two-day weightlifting meet that will showcase talent from the Maryland/Potomac Valley region, including a number of members that coach and train at BCF and CFR7.  A schedule of the sessions and registered competitors is available via this hyperlink.  We will need all the help we can get so keep an eye out for a volunteer sign-up sheet!

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***SUNDAY***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).

***No Wods or Open Gym this weekend due to the B&R Open. Feel free to workout at BCF, JUST SHOW UP, NO NEED TO RESERVE! allow yourself 15 minutes or more to find parking. We are looking for a couple of Volunteers to collect spectator fees at the door. If you have never seen an Olympic Weightlifting meet here is your chance.***

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Fitness (FX):
Press, 5×5 (A)

Performance (RX):
Press, find heavy quintuple

Fitness (FX):
AMRAP 12:
Row 200m
12 deadlifts, 115/80
24 double unders

Performance (RX):
AMRAP 12:
Row 200m
12 deadlifts, 155/105
24 double unders

***NO 5:30PM Tonight:: CFR7 is having community outreach WOD for a local company. Feel free to invite your friends to join in on this event. We will be working out from 5:00-6:30 pm. The 6:30 Wod and 7:30 open gym are still in play!***

***No Wods or Open Gym this weekend due to the B&R Open. Feel free to workout at BCF, allow yourself 15 minutes or more to find parking. We are looking for a couple of Volunteers to collect spectator fees at the door. If you have never seen an Olympic Weightlifting meet here is your chance.***

Coach, Should I do RX or FX programming? Good Question. For Strength, if you have time under tension with the lifts, competent and confident in movement, form and technique then you can perform the Strength portion at the RX level. If you are new to lifting or form, technique and safety is your priority then you should perform the strength movements as FX. For the conditioning; do you have the movements and the load or difficulty of the movement down packed. Can you go Fast! If you perform FX Wods and have the top scores then it’s time to move to the next level. Starting over is fun but hard! When in doubt, ask your coach.

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Fitness & Performance
“The BCF WoD”
AMRAP 20:
5 chest to bar pull ups
5 ring dips
15 air squats
*Fitness should do strict pull ups w/ band if chest to bar is unable to be performed.
**Compare to 2/15/2015