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BCF – we are expecting our new and improved website to launch today! We may have some downtime during the transition and Thurs WOD may be delayed in being posted.
|Address||1110 N. Glebe Road|
Arlington, VA 22201
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Our very own Meghan H. has graciously offered to host gym night out this Friday, Aug. 1st. Her house - 6:30 pm. She will be providing hamburgers and sausages and asks that everyone bring a side dish or appetizer to share, as well as your drink of choice. Kiddos are welcome. Bring swimsuits and towels - it's going to be hot! There is a sign-up sheet in the gym and be sure to thank Meghan when you see her! More details to follow...
BATHROOM UPDATE: We now have access to two more restrooms. The keys are on the wall next to the front door. If you grab a key and walk out the front, turn right and walk two doors down (right next to the youth symphony), there's a door to a hallway with the spare bathrooms. Use these if a line is forming for our bathroom. Thanks!
Prehab/activation: SMR - rhomboids/Lats 2 min banded rack stretch 3x20 second superman hold 3x10 banded air squat -then- Work to a conservatively heavy triple in Snatch Balance (Beginners, work on overhead squats) -then- "Nate" AMRAP in 20 minutes: 2 muscle-ups* 4 handstand push-ups** 8 KB swings (70/53) Modifications: *5 strict pull-ups, 3 bar muscle ups ** 2 wall walks
More information is posted today at the box regarding our Hatch Squat Programming. The Excel spreadsheet can be found on this website. Please download it, fill in your back squat and front squat numbers and it'll calculate everything you'll need. Print it and bring to the box with you. Thanks!
In other news outside of Marcus kicking butt at the CrossFit Games, check out the big story in the Marin IJ today. http://www.marinij.com/soccer/ci_26226249/larkspur-soccer-juggler-9-raises-thousands-childrens-hospital
Competitors Program Week 2, Day 1 (Strength Cycle): Work to a heavy triple in the Hang Snatch -then- Collect 6 total sets at or above 70% of your hang snatch 1RM -then- 5x3 Back Squats @ 80% 1RM -then- "Nate" AMRAP in 20 minutes: 2 muscle-ups (mod: banded or jumping MU) 4 handstand push-ups 8 KB swings (70/53)
20 Minute AMRAP / Core Stability (Rounds) Met Con: Complete as many rounds as possible in 20 minutes of: 185-lb. hang power cleans, 3 reps 6 strict ring dips 9 box jumps, 30-inch 27 double-unders Core/Stability: 20 V ups 30 Sit Ups 40 Mountain Climbers (each leg) http://BillDuvall.rxgymsoftware.com/index.asp?page=results&pageid=1&startdate=20140728
Front Range CrossFit had a fantastic 2 days of Olympic Weightlifting down in Colorado Springs at the Rocky Mountain State Games this past weekend. Congratulations to all of our lifters. You worked so hard for this and lifted so well. We are so proud of you. Ryan Dritein made 5 of his 6 lifts, achieving a personal record (PR) in the snatch at 66kg, a PR in the C&J at 95kg, and a PR in the total at 161kg. Teralyn Carter went 6 for 6 (meaning she made all of her lifts) which is very impressive since she had PR's in all 3 categories as well. The snatch at 54kg, the C&J at 74kg, and the total at 128kg. Teralyn took Gold in the 63kg open division. Josh Guillen went 5 for 6 and PR'd all his lifts and total with a snatch of 80kg, C&J of 114, and total of 194. Dave Loudenslager also PR'd all of his lifts and total with a snatch of 75kg, C&J of 104, and total of 179. Amy Backel lifted next. And yes... She PR'd all of her lifts and total too! She snatched 76kg, C&J 96, and totaled 172. This was enough to give her a Gold metal in the 75kg Open division. Owen Shearer was our last lifter. Yes... He too went 6 for 6 and PR'd all of his lifts! Snatch 93kg, C&J 116kg, and total 209kg (no straps). In addition to the lifters above we had some of our old members come back and lift under our Club. Paula Schoettinger took 1st place in the 53kg open division, Martin Wolfe won 1st place in the 69kg open division, and Kalee Noe took 1st in the 69kg youth division.
In honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009 supporting operations in OEF when his vehicle was struck by an IED. Timothy is survived by his wife Megan and one-year old son T.J. 3 x M.E. Strict Pull Up then.. "DT" 5 Rounds For Time Of: 155 pound Deadlift, 12 reps 155 pound Hang power clean, 9 reps 155 pound Push jerk, 6 reps
3rd annual 38 North Chili Cook-Off was a great day. There is no getting around it, we have one badass community. Thanks for the 60+ who made it to the event. And the WOD for tomorrow is...... "Fran" 21-15-9 Thrusters 95/65 Pull-ups http://crossfit38degreesnorth.com/blog/
Training 140728 Strength: Front Squat 4 @ 7, 4 @ 8, plus two down sets (repeat) Conditioning – For time: Run 800m 12 Handstand Pushups 24 Dumbbell Snatches, Alternating, 55#/35# Run 400m 8 Handstand Pushups 16 Dumbbell Snatches Run 200m 4 Handstand Pushups 8 Dumbbell Snatches Post results to comments.
WOD 7/28/14 STRENGTH Complete the following, NOT for time: 1 round of: 10 Clean & Jerks @ 40% 1 round of: 10 Clean & Jerks @ 50% 1 round of: 10 Clean & Jerks @ 60% *Rest as needed between sets WORKOUT For time: 15 Clean & Jerks @ 65% *3-min cap