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Ballston CrossFit shared a link on Facebook

Ballston CrossFit shared an image on Facebook

Lot’s of members have been asking about how the membership will work between BCF and CFR7. We are finalizing details, but Platinum members will have unlimited access to WOD at both boxes at no additional charge!!

Ballston CrossFit posted on Facebook

It starting to feel a lot like Christmas in here! Next Tuesday! 12 Days of Christmas! Performance: For time: 1 clean & jerk (155/95) 2 muscle ups 3 handstand pushups (guys to a 45lb negative) 4 front squats (155/95) 5 ring dips 6 burpees 7 kettlebell swings, 32/16 8 box jumps, 24/20 9 wallball shots, 20/14 10 chest to bar pull ups 11 shoulder to overhead (155/95) 12 rope climbs *continue through the workout just as the song carries on (singing is optional)

Ballston CrossFit shared an image on Facebook

New BCF Success Story! Shout out to super runner (and strong athlete) Meg K!! http://ballstoncrossfit.com/success-stories/ After graduating college and moving 300 miles away from home, I found myself in a fitness rut. This was the first time in eighteen years that I was not a part of a team and felt lost without the support and bond of a team , which I had grown accustomed to while running cross country and track in college. I accepted the fact that my “glory days” of running were over and joined a run-of-the-mill gym. Months of 5lb dumbbell curls in a smelly room of meatheads I finally attended a free class at Ballston CrossFit. The camaraderie and dedication was apparent from the moment I stepped through the doors. Several days of hobbling around and being sore told me that this was the place I needed to be to get in shape. Within the first few weeks I had achieved several physical accomplishments and, more importantly, gained numerous friendships. Each day I look forward to going to the gym, seeing friends, and setting new personal bests. The BCF coaches and members motivate you to push yourself beyond limits, setting and accomplishing goals on a regular basis. In addition to setting goals in the gym, the BCF community supports and motivates you in all other aspects of life. I have recently begun racing again, and, much to my surprise, begun setting personal bests that were unachievable while running in college. Having only ran 3 times in the month leading up to my first half marathon I maintained a 7:00 mile pace for a time of 1:31. Most recently I achieved a lifetime goal that a year ago I considered impossible, I ran my first ever sub 20 minute 5k (setting over a 30 second personal record) with only a handful of training runs to supplement my CrossFit training!! I attribute all my running success to Crossfit. It has strengthened my entire body from head to toe and taught me how to persevere through hard workouts by relying on mental strength.

Ballston CrossFit shared a link on Facebook

Before complaining about more burpees…just remember what the best say! Jason Khalipa, the 2008 CrossFit Games champion, offers 7 secrets to his fitness successes. 1. Focus on two moves CrossFit is all about specializing in not specializing. But if you’re training on your own or want to tack on work outside the gym, the best exercises you can do are thrusters and burpees. In both you’re moving large loads – a barbell or weights for the thruster, your bodyweight for the burpee – over a long distance, and using your entire body. If I could only do two moves for the rest of my life, it’d be these. http://www.mensjournal.com/health-fitness/exercise/fitness-tips-from-crossfits-finest-20140409

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General Information

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

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gracewriter published the post 5 things I learned from Strength training on Tabata Times
Just over two years ago, I started training at a gym that provides Strength & Conditioning...
Kristy Parrish published the post 5 Reasons Why CrossFitters Need Compression on
[animate type="tada" duration="4" inline="yes"]Decorate your box for the Holidays - click any image...
CrossFit HEALDSBURG posted an article
CrossFit West Petaluma shared a link on Facebook

Press On! http://blog.genesispetaluma.com/?p=3185

Corey's Gym posted an article
CrossFit Anywhere shared a link on Facebook

First person to make this and bring it to the gym, wins a FITAID.

Good Times CrossFit shared an image on Facebook

Pass this on to a friend and a friend of a friend... a great way to get back into the gym and enjoy fitness again. Mention this ad for a free week trial.

CrossFit Mill Valley shared an image on Facebook

What are you guys watching? Bromancing the stone? #tjsgyms

Tamalpais CrossFit shared an image on Facebook

CrossFit Genesis shared an image on Facebook

'It's impossible', said pride, 'It's risky', said experience, 'It's pointless', said reason, 'Give it a try', said the heart. #tribestrong #alivetribe #roseville

stephring published the post WOD Recover Yoga for Rowing on
Catch, drive, finish and recover, better known as rowing. Functional fitness athletes know all too...
Jefferson State CrossFit posted on Facebook

Who is showing up to 3:30 or 4;39 today?! Stoots will be in the house yo!

CrossFit Determination shared an image on Facebook

12/15/2014 Mobility: shoulders/chest Skill: 12min to work to a tough set of 1 strict press + 3 push press WOD: Alternating rds with a partner, complete 3,6,9… reps up to 21. -Push ups -KBS -Wall ball

Another Level CrossFit shared an image on Facebook

Committed to their fitness. If you're waiting for summer to get your beach body you will be to late.

South Tahoe CrossFit shared an image on Facebook

EMOM SnatchProgression #neverquit #crossfit #constantlyvariedprogression #southtahoecrossfit #stcf

South Tahoe CrossFit shared an image on Facebook

#neverquit #constantlyvariedprogression #stcf #crossfit #southtahoecrossfit

South Tahoe CrossFit shared an image on Facebook

OpenGymFocus "TheClean" w/Justin,Tara,Dylan @stcrossfit #crossfit #southtahoecrossfit #neverquit #constantlyvariedprogression #stcf

Auburn CrossFit shared a link on Facebook

ACF – December 15, 2014 http://t.co/mIXcCk3bHM

American River Crossfit shared a link on Facebook

Some Gift Giving Ideas http://wp.me/pGeX1-5db

CrossFit Envy posted on Facebook

Prehab/activation: SMR - adductors / glutes 2x10 banded side steps 2x10 light SLDL -then- 5x5 Deadlifts @ 70-75% 1RM -then- AMRAP in 15 minutes: 5 muscle-ups (or 10 C2B pull-ups) 10 handstand push-ups 500m row

CrossFit Envy posted on Facebook

Competitors Program Week 2, Day 1: 5 sets of the complex: Snatch + 2 Hang Snatches @ 70-75% -then- Back Squats 5x3 @ 80% -then- AMRAP in 15 minutes: 5 muscle-ups 10 deficit handstand push-ups (1 blue + 1 green plate / 1 blue plate) 500m row

CrossFit Valley View shared a link on Facebook

astewart30 published the post 3 Thoughts from a New Coach on
[animate type="tada" duration="4" inline="yes"]Decorate your box for the Holidays - click any image...
CrossFit CSA shared a link on Facebook

WOD 12/15/14 Strength: 3RM thruster *5 sec pause at bottom of each rep WOD: For Time- 45 pull ups 45 Thrusters (95/65) - See more at: http://crossfitcsa.com/2014/12/15/wod-121514/#sthash.cngKOpjU.dpuf

CrossFit CSA posted on Facebook

Power WOD 12/15/14 Please remember if you followed the last cycle- +5 lbs to all upper body lifts 1rm and +10lbs to all lower body lifts and re-calculate your 90% number. Use that new number as your 1RM to calculate all percentages for this cycle. Squat 5 reps at 65% Squat 5 reps at 75% Squat 5+ reps at 85% ** last set is 5+ ( as many reps as possible) Asst: 100 bandy leg curls 50 db split squats (50 each leg) GHD sit ups - See more at: http://crossfitcsa.com/2014/12/15/power-wod-121514/#sthash.6RzfGFHI.dpuf

CrossFit Feather River shared a link on Facebook

Workout of the Day for Monday December 15th, 2014

CrossFit Bios shared a link on Facebook

CrossFit 580 shared a link on Facebook

http://www.crossfit580.com/wod/389/monday-12-15-14

CrossFit Genesis posted an article
American River Crossfit shared an image on Facebook

The lost and found bin is overflowing. You have one week to claim your stuff. After that it will be donated to the Salvation Army...

South Tahoe CrossFit shared an image on Facebook

Starting this week, our morning Open Gyms will focus on a single movement: either a lift, a skill, or a gymnastics movement. This week's movement is the Clean. Come in and work on your Cleans M/W/F at 8:00 to 9:30 and T/TR at 10:30 to noon with Dylan T, Tara, and/or Justin. (However, as always, you are always welcome to work on other movements, or WODs, during Open Gym.)

CrossFit Echelon shared a link on Facebook

No Equipment no Problem WOD 11 10 RT 10 Push ups 10 Squats The post No Equipment no Problem WOD 11 appeared first on Crossfit Echelon.

CrossFit Echelon shared a link on Facebook

12/15 WOD All Level/Gen Pop Skill: Front Squats Rope Ascents WOD: For Time 10-8-6-4-2 STOH 2-4-6-8-10 CTB The post 12/15 WOD appeared first on Crossfit Echelon.

CrossFit Echelon posted an article
CrossFit Echelon posted an article
South Tahoe CrossFit shared a link on Facebook

CrossFit 580 shared an image on Facebook

Thanks to everyone who came out to our Annual Christmas Party! Big shout out to Doug for making it all happen! We are so blessed to have such a great community with great people!

Anderson River CrossFit posted on Facebook

Sat Dec 20th, 9AM-1PM partner fun, Ballz N Chains fitness fun. Be there at 8:15-8:30 to warm up. We are starting heat 1, WOD 1 at 9AM. All non participants come hang out and support your friends. Christmas Party 7PM that evening. Bring a dish and dress to impress.

CrossFit Anywhere shared an image on Facebook

CrossFit Anywhere shared an image on Facebook

Santa Suits, Ugly Sweaters, Elves, Christmas Jammies, and Ralphie! Another great year Crawling on Sutter Street!

CrossFit Anywhere shared an image on Facebook

Santa Suits, Ugly Sweaters, Elves, Christmas Jammies, and Ralphie! Another great year Crawling on Sutter Street!

CrossFit Anywhere shared an image on Facebook

Santa Suits, Ugly Sweaters, Elves, Christmas Jammies, and Ralphie! Another great year Crawling on Sutter Street!

CrossFit Anywhere shared an image on Facebook

Santa Suits, Ugly Sweaters, Elves, Christmas Jammies, and Ralphie! Another great year Crawling on Sutter Street!

CrossFit Anywhere shared an image on Facebook

Santa Suits, Ugly Sweaters, Elves, Christmas Jammies, and Ralphie! Another great year Crawling on Sutter Street!

CrossFit Anywhere shared an image on Facebook

Santa Suits, Ugly Sweaters, Elves, Christmas Jammies, and Ralphie! Another great year Crawling on Sutter Street!

CrossFit Anywhere shared an image on Facebook

Santa Suits, Ugly Sweaters, Elves, Christmas Jammies, and Ralphie! Another great year Crawling on Sutter Street!

CrossFit Anywhere shared an image on Facebook

Santa Suits, Ugly Sweaters, Elves, Christmas Jammies, and Ralphie! Another great year Crawling on Sutter Street!

CrossFit Anywhere shared an image on Facebook

Santa Suits, Ugly Sweaters, Elves, Christmas Jammies, and Ralphie! Another great year Crawling on Sutter Street!

CrossFit Anywhere shared an image on Facebook

Santa Suits, Ugly Sweaters, Elves, Christmas Jammies, and Ralphie! Another great year Crawling on Sutter Street!

CrossFit Anywhere shared an image on Facebook

Santa Suits, Ugly Sweaters, Elves, Christmas Jammies, and Ralphie! Another great year Crawling on Sutter Street!

CrossFit Anywhere shared an image on Facebook

Santa Suits, Ugly Sweaters, Elves, Christmas Jammies, and Ralphie! Another great year Crawling on Sutter Street!

CrossFit Anywhere shared an image on Facebook

Santa Suits, Ugly Sweaters, Elves, Christmas Jammies, and Ralphie! Another great year Crawling on Sutter Street!

CrossFit Anywhere shared an image on Facebook

Santa Suits, Ugly Sweaters, Elves, Christmas Jammies, and Ralphie! Another great year Crawling on Sutter Street!

CrossFit San Ramon shared a link on Facebook

Scores for the WOD "Box Jumps, Deadlifts and Clean & Jerk" on Sunday December 14 have been posted

CrossFit San Ramon shared a link on Facebook

Scores for the WOD "7x2 Jerk from the Rack" on Sunday December 14 have been posted

CrossFit Determination shared an image on Facebook

Ugly sweaters, the CFD fam, and lots of good times.

CrossFit Campbell shared a link on Facebook

My fitbit #Fitstats for 12/13/2014: 15,670 steps and 7 miles traveled. http://t.co/beCYzQkZPs

Pyramid CrossFit and Conditioning shared an image on Facebook

Our PCF athletes competing in chlorine and kilos

CrossFit Ready shared an image on Facebook

135lb for Barbara!

CrossFit CSA posted on Facebook

Party WOD 12/14/14 Party WOD 12/14/14 Posted on December 14, 2014 by jessica Teams of 4 1) Buy in 5:00 min Burpee Relay 1 person works at a time- next rep cannot start until team mate claps hands above head. REST- 2:00 2) Santa Smack Down Finale Guys go first 21 deadlifts each 275/185 – 185/145 15 box jumps each 30/24 -24/20 18 muscle ups – scale is 5 toes thru rings= 1 mu ** mu can be split up however you like *** when guy pairing clears a station ladies can start that station but must complete their share of reps before partner goes. - See more at: http://crossfitcsa.com/2014/12/14/party-wod-121414/#sthash.glvnqnxT.dpuf