1110 N. Glebe Rd.
Arlington, VA 22201
Is it snowing yet?!? If you got the day off from work, feel free to join me at 11am to WOD when I get into a "Fight Gone Bad" with the box!
The first WOD for the CF Open will be announced today, get excited! Reminder to sign up (we'll be doing the Open WOD's every Sat during our 10&11am WOD's): http://games.crossfit.com/video/2013-open-registration-live
BCF Anniversary party this Sat at Union Jacks at 9pm! https://www.facebook.com/events/332005456909957/
Come out and test your improvement over the last 6 weeks during the Nutrition Challenge!!
Skill: Turkish Get-ups
"Fight Gone Bad"
Three rounds, one minute on each station:
Reminder, sign up for the CrossFit Open!! http://games.crossfit.com/video/2013-open-registration-live
*Keep adding 3 reps until the time has ended.
You are running out of time, register now for the 2013 CF Open!! We will be doing these WOD's every Sat at the box. http://games.crossfit.com/video/2013-open-registration-live
Low Bar Back squat
3-3-3-3-3-3-3-3-3-3 (A@80% of 3RM)
Yoga with Sima at 10am! Come work on improving your handstand! Drop-ins/friends welcome for $10 cash.
Finisher: 3x500 rowing sprints
Free class at noon today - bring your friends and join them in the free WOD!!
Clean & jerk
Time to register for the CF Games! http://games.crossfit.com/2013-registration
Technique: Clean & jerk
29 He gives strength to the weary and increases the power of the weak.30 Even youths grow tired and weary, and young men stumble and fall;31 but those who hope in the Lord will renew their strength.They will soar on wings like eagles; they will run and not grow weary, they will walk and not be faint.
Don't forget, register now for the 2013 CrossFit Open! http://games.crossfit.com/video/2013-open-registration-live
Be sure to vote for your preferred new class times on our Facebook page: https://www.facebook.com/ballstoncrossfit
"Helen:"3 rounds for time:
Finisher: L-sits on rings, 3 sets of max hold
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1110 N. Glebe Rd. - Arlington, VA, 22201 - (703) 688-2238 - email@example.com
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