Meathead Monday

With beach season just around the corner and temperatures climbing to potential-qualifying-shirtless levels, the first ever “Meathead Monday WOD” is going down today! MEN AND WOMEN come dressed in your most obnoxiously-neon tank-tops, short-shorts and/or jorts and get ready for a swolefest and washboard-abs extravaganza. Loud music, big time pumps and a rip-roaring good time for all, because everyone can be a meathead given the correctly weighted dumbbells, 80’s hairband music and perfectly timed flex-breaks. See you all there for a bi’s, tri’s and gainz festival for the ages!

Fitness & performance:
Bench press, 5×3 (ME)
Strict pull-ups, 4 sets of burnouts (feel free to go weighted)

4 rounds:
Burnout bicep curls (any form)
Burnout banded tricep pulldown

Ab finisher

Optional finisher: 5k run

Black and Red Barbell meets at 9am. Open gym from 9-11am.

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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).

Get your tank tops, neon headbands and flex poses ready for Meathead Monday all day Monday, May 18th! A vanity lifting day for meathead men and ladies alike that will be high energy, fun and a serious pump session! Can’t wait for the swole-sesh.
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Metcon:
5 rounds for time:
15 kettlebell swings, 24/16
10 push jerks, 115/80
Run 400 meters
Finisher:
Back squat, 1×20

Get your tank tops, neon headbands and flex poses ready for Meathead Monday all day Monday, May 18th! A vanity lifting day for meathead men and ladies alike that will be high energy, fun and a serious pump session! Can’t wait for the swole-sesh.
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Strength:
Weighted lunges, 3×10 (A)
*Lunge in the back rack.

Metcon:
AMRAP 10:
10 kettlebell cleans, 24/16*
5 ring dips
*Switch arms each round

Metcon:
“Filthy Fifty”
For time:
50 box jumps, 24/20
50 jumping pull-ups
50 kettlebell swings, 16/12
50 walking lunges
50 knee-to-elbows
50 push presses, 45/35
50 sit-ups
50 wallball shots, 20/14
50 burpees
50 double unders