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UPDATES ON CLASSES THIS WEEKEND… BASED ON THE HOLIDAY WEEKEND: BARBELL CLASS- The Sunday Barbell class will not meet this Sunday. GYMNASTICS WITH MICHAEL LORENZEN- Will be meeting this Sunday from 12:30-1:30p
Just in case you were missing the Open Workout announcement that has taken place every Thursday night for the past 5 weeks, I’ve decided to drop one on you all for this Saturday’s Workout! Don’t cherry pick and commit to tackling this mental battle! Here we go………. For those of you staying around town this weekend…..here is something to look forward to and get outdoors: CF Balance Tri-atholon! We will be running this as the workout for Saturday classes (9, 10, and 11am) Rx’d: 2500m Row 3 Mile Bike (Air Dyne) 2 Mile Run- keep this at 4 block runs *Projected 30-45 minute workout; don’t opt for scaling unless you have not been consistnely coming. Making it shorter means you can go harder, but the intent is to prescribe a longer workout. If you think you will be well outside the time frame consider these distances: 1200m Row 2 Mile AD 1 Mile Run- 2 Block Runs
REMINDERS FOR CF CLASSES THIS WEEKEND: This Saturday, February 14th- Spread your love for CrossFit and anticipate this Saturday’s Valentine Partner WOD! Come join Saturday’s CrossFit classes (9, 10, 11am) for a special Valentine’s partner workout! Feel free to bring a significant other or friend! This Sunday, February 15th: We will be holding both the Gymnastics Class (12pm) and Barbell Club (from 1-2:30pm) Take advantage of these this weekend!
Here is tomorrow’s Endurance Class workout! Balance Georgetown CFE WOD 01.08.15 – 3 Rounds through 5 Stations (2 Minutes Each): Station 1: 1 Minute Row for Calories, 1 Minute Rest Station 2: 2 Minutes Row for Calories Station 3: 2 Minutes Rest Station 4: 2 Minutes Max Sled Pushes/Pulls (Heavy – increase weight each round) Station 5: 1 Minute Rest, 1 Minute AMRAP Goblet Squats (32/24) – After completion of Station 5, go right back to station 1 and repeat for 3 rounds.
Gymnastics Class this Sunday at Thomas Circle. This will be an informal session meeting from 12-1pm with Michael Lorenzen. Our focus during these sessions is developing spatial awareness and efficiency at moving one’s body. The goal is to get more familiar with mechanically advantageous positions when performing bodyweight movements, then to develop the higher end Gymnastics skills found in the sport of CrossFit (muscle-ups, handstands, pistols, etc.). Time will be spent on progressions and drills, and individualized feedback on a particular skill. You may pre-register on mindbody. Limited to only CF Balance members.
POWERLIFTING AND OLYMPIC MEETING COME TOGETHER! Come cheer on some fellow Balance Gym athletes and friends…..including Fiona McFarland, Megan Gallagher, and Emily Baskin! Here are more details! It’s American Open week – USA Weightlifting, together with USA Powerlifting, come to Dupont Circle this weekend. The American Open is in Washington this week at the Washington Hilton’s Columbia Ballroom, and tickets are priced at just $5 per day or $12 for the weekend. Over 380 Weightlifting and 350 Powerlifting athletes will be seeking gold as well as the chance to rank for the 2015 Pan American Games, 2015 Junior Worlds and 2015 Youth World Championships. As well as Weightlifting Olympians Melanie Roach (53kg), Geralee Vega (63kg) and Norik Vardanian (94kg), you will be able to see 2014 World Team members Marissa Klingseis (+75kg), Travis Cooper (77kg), James Tatum (77kg) and Geralee Vega (63kg). Not only that but our line up also includes CrossFit Games Champions and professional athletes from the GRID league. Getting There The venue is accessible via the Q Street entrance of the Dupont Circle Metro stop, and there is a discounted rate for parking at the venue also. From the Dupont Circle stop (Red Line), it is 2 blocks north to the Washington Hilton. Buying Tickets in Advance Tickets are available in advance here; http://secure.mycart.net/catalogs/index.asp?category=340814 Start List in Full The full information, and the American Open start list, can be found here; http://www.teamusa.org/USA-Weightlifting/Features/2014/March/26/2014-American-Open-Championships
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