Strength:
Power clean + 2 jerks, 6×1.2 (A)
Metcon:
“Man Test”
AMRAP 10:
Clean & jerk (BW/70%BW)
Strength:
Power clean + 2 jerks, 6×1.2 (A)
Metcon:
“Man Test”
AMRAP 10:
Clean & jerk (BW/70%BW)
Metcon:
“Angie”
For time:
100 pull-ups
100 pushups
100 sit-ups
100 air squats
Thanks everyone for the great Yelp review posts over the past 2 weeks (sorry – I forgot to do the drawing last week)! At the end of the 6:30am WOD, we’ll have a drawing to see who wins the free CFR7 t-shirts or socks: Bridgette, Tom S, Erika, Brie, Dale, Tracey, Erin B, Eric R, Bethany, Jennifer K, Mark J, Jason G
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Strength:
Back squat, 6×3 (A)
Metcon:
12 minute cap:
Run 1 mile (800×2)
*With the remainder of the 12 minutes, complete as many kettlebell swings as possible (24/16). Score is total kettlebell swings.
Come test your fitness in a paintball battle between BCF & CFR7 athletes!! Hogback Mountain Paintball. Price $45 for everything ($15 for 500 more paintballs if you are trigger happy. Friends welcome to join! 9am – 12:30pm. You can just show up at 9am if you decide to go last minute.
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Black and Red Barbell meets at 9am. Open gym from 9-11am.
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Yoga with Ahmed 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).
Tomorrow, Sunday April 12th, come test your fitness in a paintball battle between BCF & CFR7 athletes!! Hogback Mountain Paintball. Price $45 for everything ($15 for 500 more paintballs if you are trigger happy. Friends welcome to join! 9am – 12:30pm
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Fitness & performance:
CrossFit Total:
Back squat, find 1RM
Press, find 1RM
Deadlift, find 1RM
