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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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Hang Power Clean and Toes to Bar

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US News and World Report take a look at the sport of Weightlifting!

kakinda posted on CrossFit CSA
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Inside look at this block's training and advice about warming up with Coach Madoc.

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Week 1 Thursday

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Look at this beautiful strong mama to be! We are all so excited for you Jen!

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Scores for the WOD "Row and Run" on Wednesday December 17 have been posted

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Scores for the WOD "4x2 Front Squat @ 85%" on Wednesday December 17 have been posted

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Scores for the WOD "4x2 Push Press @ 85%" on Wednesday December 17 have been posted

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Enjoy your rest day tomorrow! You have definitely earned such a day with the hard work you have been doing. Still make sure to stretch, roll out or even do a light workout to keep the fluids moving. Invest in some body work or getting adjusted can pay dividends. All the best to you and we so appreciate all your intense work!

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Thursday 12/18/2014 WOD

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Tomorrow's WOD Skill: Burgener warmup followed by 5x5 touch and go snatch at 65-70% Workout 21-15-9 DB Snatch 35/55 Box jumps 20/24 Kb swings 55/70

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WarmUp Run or Row 400m BandyHam+QuickHip 3 Rounds 7 PushUp 7 StrictTTB 14 Lunge+Twist WarmUp DeadLift 1) EMOM7 DeadLift x 3 Reps @60-70% of 1RM 2) "Karen" ForTime 150 WallBalls 20/14# Cool Roll CFBurn (9am, 6:30pm)

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Yes we have a second floor to our great facility! Up here is the den we do handstand push-ups:)

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Go team!

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68th out of 148 in OPEX winter classic...not unhappy....mostly young guns

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Weds 12/17/14 WOD: - 10-9-8-7-6-5-4-3-2-1 decreasing rep POWER CLEANS (your body weight) and then do 12 reps of TOES TO BARS after each set of power cleans.

CrossFit the Den posted on Facebook

Den Crew Holiday Schedule!!! Starting next week we will have some schedule changes for Christmas and New Years!!! 12/24 Wednesday (Christmas Eve) 5am, 6am, 9am 12pm 12/25 Thursday (Christmas) No Classes CLOSED 12/26 Friday OPEN GYM 9am-11am 12/31 Wednesday (New Years Eve) 5am, 6am, 9am, 12pm 1/1/15 Thursday (New Years Day) No Classes CLOSED 1/2/15 Friday Normal Class Schedule 5am, 6am, 9am, 12pm, 4:30pm, 5:30pm We will also have this printed on the front desk by Friday!! Hope you all have an amazing Holiday Season!! Love, Den Team

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"Mr. Friend is 60" In teams of 2 30' AMRAP of: 60 Cal Row 60 Push-ups 60 Deadlifts 225/155 1 person will work while 1 person will rest.

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"Mr. Friend is 60" In teams of 2 30' AMRAP of: 60 Cal Row 60 Push-ups 60 Deadlifts 225/155 1 person will work while 1 person will rest.

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Clean it, then jerk it, then do it again. #clean&jerk #crossfit #fitness #fit #train #exercise #training #workout #wod #health #lift #strength #crossfitgirls #crossfitguys #speed #power #agility #balance #gymnastics #coordination #oly #olympiclifting #pr #motivation #inspiration #gains #gainz #setgoals #hgx

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Happy Holidays! Thursday evening 12/18 classes are canceled due to our Sports Basement Holiday Shopping Party from 6pm-9pm! 20% OFF Entire Store! Come out to shop and hang with your friends :)

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HOLY HANNAH!!!! An anonymous donor (well he's not totally anonymous since he gave it to me in person, but you know what I mean) just gave me $100 for the toy drive and some Target cards for the flooded people at the trailer park! Here's the help I need from people who know toys, which ones should I get? Please post here or tell Saul or Susan in person. They should be at Target or at a place close to the gym. TIA

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No excuses.

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Some good liiitle streeetches for today, in which rowing and much pulling is happening!

jodilynn published the post Five reasons to choose early morning workouts on Tabata Times
  Yeah, I hear you - you're not a morning person. You can't get out of bed that early...
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[animate type="tada" duration="4" inline="yes"]Decorate your box for the Holidays - click any image...