Due to light demand for our evening WODs, we’re going to adjust our schedule and have 2 WODs each evening (rather than 3). Put in your vote if you have a preference of having them at 5:30pm & 6:30pm versus 6pm & 7pm:

https://apps.facebook.com/my-polls/bmarrm

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Turkish Get-ups

In teams of 2, AMRAP 20:
While first partner completes a 200m row, partner 2 works on the following:
10 push press, 95/65
20 overhead walking lunges, 45/25
30 double unders
Rotate positions when the partner completes the 200m row

Score is total rounds and reps completed

Strength:
Push jerk to split jerk, 10×1.1 (A)

 
Metcon:
AMRAP 12:
6 power clean, 115/80
9 front squats, 115/80
12 burpees

Fitness & performance:
“Nate”
AMRAP 20:
2 muscle ups (scale = either 4 muscle up transitions or 4 pull-ups & 4 ring dips)
4 handstand pushups
8 kettlebell swings, 32/24

Ab finisher

The Significance of the Hero WOD “Nate”

Chief Petty Officer Nate Hardy was killed Sunday February 4th during combat operations in Iraq. Nate is survived by his wife, Mindi, and his infant son Parker.

Strength:
Power snatch to snatch, 10×1.1 (A)

 
Metcon:
4 rounds for time:
10 overhead squats, 95/65
10 box jumps, 24/20
Run 200m

Black and Red Barbell is cancelled today. Go to Trident CrossFit to support athletes and coaches of B&R at the Cap City Open meet!

CFR7 open gym is cancelled tomorrow.

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Yoga with Nina at Ballston Crossfit at 10am. 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).