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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.

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General Information

NameBallston CrossFit
OwnerTucker Jones
Phone(703) 688-2238
Address1110 N. Glebe Road
Arlington, VA 22201

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Jeff Jucha published the post The New Resolve: The Last New Year's Resolution You Will Make on Tabata Times
[animate type="tada" duration="4" inline="yes"]Decorate your box for the Holidays - click any image...
kakinda posted on CrossFit CSA
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CrossFit Brand X Poway posted on Facebook

SIGN UP FOR A PULL-UP CLINIC WITH KEEGAN MARTIN Limit 5 per class, $30 per person Monday, December 29 Wednesday, December 31 Friday, January 2 6:30-7:30pm

CrossFit East Village posted on Facebook

Have you been working on your goals? Completed any? Don't forget to update the goal board! January 1st is fast approaching! Also don't forget to throw a goal or two up on next month's side!

CrossFit Brand X Poway shared a link on Facebook

The Teen Gauntlet comes to Brand X on February 8th. One of the workouts has been leaked on The Brand X Method page. Can you find which one?

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Day 9’s drawing winner of our 12 Days of Christmas giveaway is @krazykiss79 who was nominated by @DanSpring Congrats, Lorraine! Keep tweeting for 3 more chances to win. Just tweet @mobilitywod + #MwodXmas + person u want to give a 1-year Mwod Pro sub to.

CrossFit Elysium posted on Facebook

Great summary of what advice not to heed when trying to be a healthy eater.

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5 questions with Gray Cook; Part 2: Do You Favor a Specific Style of KB Swing? | Community Post Today we bring you part 2 of 5 of our ongoing conversation with Gray Cook. In our practice, we regularly see athletes performing swings overhead without the requisite thoracic and shoulder capacities to be able to maintain positions of high integrity. What we normally see are internally rotated shoulders, bent elbows, overextended lumbar, and forward head on neck tensioning compensation. Yes, you can swing this way (I personally think the overhead swing tells us a TON of information about an athlete both when they are fresh and when they get tired….) but it creates several problems. First, the terrible shapes and patterns that the athlete are reinforcing with the poor movement just ghost/reinforce dysfunction in other domains (like doing anything overhead…). Second, when that compromised overhead KB shapes lends itself to a terrible start for the next swing cycle. I mean who wouldn’t want to be overextended and disorganized at the shoulders and elbows before breaking the fall of heavy piece of iron. Needless to say, what if I did have full overhead capacity and solid spinal mechanics? Which is better, the Western American style kettle bell swing or the Hardstyle swing popularized by Pavel Tsatsouline through his previous work with the RKC and currently with StrongFirst? Gray: If biomechanics come in the play, let’s ask the biomechanist and then for practicality let’s have a discussion about time, process, and intention. I went to Dr. Rob Butler at Duke University’s K-Lab and did just that. What were the results of his study? Now we can revisit time, process and intention. 1. American Swing takes 28% longer than Russian Swing. 2. American Swing lower peak forces and lower average force during swing 3. American Swing requires weight overhead and we see reversal of hip extension pattern to hip flexion with weight over head Time: The American swing takes longer Process: The American swing produces less force but comes with a greater risk of UE/back injury—albeit any exercise does with bad form. Intention: If exercise is the goal, why would we want to do something that takes longer and produces less force? We should seek greater efficiency . . . not create unnecessary inefficiency. for links to audio and the last episode, go here. (this is a community post) Kstar

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My favorite shot from the seminar at Crossfit734 (@abrewercf734). Every coach needs a mini helper! Procrastinated a little on Christmas? Still looking for that final gift idea? We've just added 18 seminars to the roster in 2015. To find a location near you, head to: . . #FuBarbell #ReebokONE #crossfit #crossfitgirls #crossfitmen #education #Olympicweightlifting #instagramfitness

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Even though tomorrow is Christmas Eve and we only have open gym scheduled (0900-1200), it is still "Bring-a-Friend-to-the-Gym Wednesday!" Coaches will be on site to answer any questions and set up new visitors with a safe and effective workout. We would also like to encourage everyone, new and old, to read the piece below. Originally published on April 1, 2002, this piece explains the basis of our program at CrossFit Mission Gorge, and describes the "why" in our approach to fitness.

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We've already had so many people take advantage of this great deal! Don't miss out on our New Year's Special! Buy a 3 or 6 month paid in full membership and receive a FREE month! Wait, it gets better. New members will receive a FREE Foundations course ($100 savings). Current members will receive FREE access to our new programming service, CFMG Target Programming ($50 savings). CFMG Target Programming gives you specific guidance for you to work on a movement of your choice. You will receive specific exercises, sets, reps, and progressions to follow. Best of all you'll be able to scale this program up as your movement becomes stronger, meaning this is a long term program. Don't miss out on your chance to save and receive some pretty amazing free stuff. Offer expires after January 5th.

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WEDNESDAY 23 DEC Strength Clean pulls 5×5 @ 85% Clean pull + Power Clean + Front squat + squat clean, work up to max for the day Metcon AMRAP 7 3 KB snatches 55/35 6 Goblet squats 55/35 9 TTB ONLY 2 DAYS LEFT UNTIL CHRISTMAS…YAY!! ACCUMULATE 2 MINUTES IN AN L HANG

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The Brand X Method 10:00 to complete 10 rope climbs 35 db press 70 reverse walking lunges Prep 2x 20 kb swings 10 goblet squats EMOM 8 1 power clean 2 front squats 8 burpees 1 power clean 2 front squats 16 mt. climbers 3x 1:00 plank 15 toes to bar

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Rest and Recovery

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Holiday Schedule reminder: 12/24 (Christmas Eve): 7:00am - 12:00/noon classes only 12/25 (Christmas): CLOSED 12/26: normal hours 12/31 (New Year’s Eve): 5:30am – 5:00pm classes only 01/01 (New Years Day): CLOSED 01/02: normal hours Warmup: CF x 1, burgener for clean strength: hi hang clean, do not exceed 80% of 1 RM (15 min), then clean, 2 sec pause at the knee, do not exceed 80% of 1RM (15 min) metcon: 10 burpees, run 200m AMRAP 10 min. Post loads and rounds to comments. #squatjerkcycle1114

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My new favorite way to recover after a good training session.

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Tomorrow we work the Split Jerk for strength, with some Weighted Push-Ups, for good measure. Our body weight conditioning WOD afterward will leave you breathless (anyone else love burpees over the rower as much as we do?) Lastly, please note the modified Holiday Schedule on the WOD page this week!

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CrossFit Proper posted on Facebook

It's never too late to get in the gym! Bring a friend to today's WOD.

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From the blog! If anyone goes sub 2:30 on Fran, we'll give you something cool.

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No matter what your goals are make gains towards them, finish off the year strong, and start 2015 even stronger. Sign up for that NLI, 5K or marathon, whatever it is, go full speed ahead and succeed! #motivationmonday #GoForthAndConquer

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CrossFit Proper posted on Facebook

Tell A Friend, Bring A Friend, Be A Friend and Come try CrossFit Proper!

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That nineteen could be thirty, forty or even one hundred! Keep on keepin on, it's Monday!

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Holiday Schedule: 12/24: 9AM "12 Days of Xmas WOD" 12/25: Closed 12/26: Closed 12/27-12/30: Regular Schedule 12/31: 9AM "Countdown WOD" 1/1: Closed 1/2: Regular Schedule

jodilynn published the post 5 Reasons to Choose Early Morning Workouts on
[animate type="tada" duration="4" inline="yes"]Decorate your box for the Holidays - click any image...
CrossFit Proper shared a link on Facebook

You are going to get results in this month of training! Shifts in body composition are one of the most motivating ways to measure success. We highly encourage you to take “Before” pictures at the beginning of the On-Ramp class. Spots are filling up, sign up today!

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Warmup: 3 Rounds Every 2 mins Run 200m 10 Burpees Strength: 5RM Backsquat WOD: "Jackie" 1000 meter row, 50 thrusters (45#) 30 Pull-ups. (12min cap) #benchmarkmonday #projectintersect #crossfit #longbeach

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South Coast CrossFit posted on Facebook

The last two weeks of the year always bring low attendance. Just remember the Holiday season is stressful, and you will feel much more relaxed if you are getting in a few WODs these two weeks. Come in get to work and get back to the hustle and bustle. It has been a great year, and everyone has been working really hard. You each are a very important part of our community and what makes all of us get better. The encouragement and excitement at SCCF is amazing! We love you and we can't wait to see the PR's and Rx WODs in the New Year!

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Monday: “Nasty Girls” 3 Rounds 50 Squats 7 Muscle Ups 10 Hang Power Cleans 135#/95# Happy Birthday Nicole!

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Group shot with the originators - the Rodgers clan (via FaceTime). Thank you all for coming out last night and celebrating with us!

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If you have a coat, sweater, or article of clothing hanging up on this rack, you have until the 1st to grab it. I will be donating anything left to charity.

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Even Santa Lifts