Join us TOMORROW, Sunday, December 18 at 10:45 for a Shoulder Clinic with Dr. Stacy Snow! 5 Rounds of 4:00 on/2:00 off AMRAP 30 Wall Balls (20/14) 30 Double Dumbbell Box Step Ups (24/20) (50/35) (FX: 35/20) 30 Bar Facing Burpees 30 Front Rack Lunges (95/65) (FX: 75/55) (RX+: 115/80) 30 Hang Power Cleans (95/65)...Read More

StrengthEvery 2:00, 8 Sets1-4) 2 High Hang Power Snatch w/ Pause in Dip (↑, start at 55-60% of 1RM Snatch)5-8) 2 High Hang Power Snatch (↑)*Hold onto bar between reps ConditioningAMRAP 82-4-6-8, etc.30′ Shuttle RunAlternating Dumbbell Snatch (50/35) (FX: 35/20)Sit-UpsRead More

“8 Nights of Hanukkah”8 Rounds for Time w/ Partner – Split Reps Any Way8 Power Cleans (135/95) (Fx: 115/75)8 Burpees Over the Bar8 Shoulder to Overhead (135/95) (Fx: 115/75)8 Box Jumps (24/20)8 Handstand Pushups (Fx: Hand Release Pushups)8 Kettlebell Swings (32/24) (Fx: 24/16)8 Toes to Bar8 Thrusters (135/95) (Fx: 115/75)*Compare to 12/20/16, 12/13/17, 12/5/18, 12/19/19,...Read More

Join Coach Mariah for Ab Attack tonight at 5:45 PM! StrengthEvery 4:00, 3 Sets12 Hip Thrusts (↑)8/8 Lateral Box Step Ups15/15 Side Plank Hip Touch ConditioningAMRAP 1420/15 Calorie Row (FX: 15/10)75 Double Unders (FX: 50)20 Single Dumbbell Suitcase Lunges (50/35) (FX: 35/20) (RX+: 70/50)10 Single Dumbbell Devil’s Press (50/35) (FX: 35/20) (RX+: 70/50)Read More

Mark your calendars and join us THIS SUNDAY, December 18th, at 10:45 AM for a shoulder clinic with Dr. Stacy Snow! If you have any lingering aches and pains or want to learn about how to keep your shoulders healthy, do not miss out! StrengthEvery 3:00, 5 Sets1) 5 Bench Press (75-80%)2-3) 5 Bench Press...Read More

Weekly OverviewEvents/ClassesMondayCrossFit Open 21.4 – Barbell ComplexTuesdayBench PressWednesdayHip Thrusts/Step Ups5:45 PM – Ab AttackThursday“8 Nights of Hanukkah”FridayPower SnatchSaturdaySquad WODSundayLong Conditioning Intervals10:45 AM – Shoulder Clinic with Dr. Stacy Snow CrossFit Open 21.4 Barbell Complex15:00 to Establish Heavy Complex:1 Deadlift + 1 Clean + 1 Hang Clean + 1 Jerk (↑) FX:Every 2:30, 6 Sets1 Deadlift...Read More

Join us today at 11 AM for YOGA FOR A CAUSE! Yoga Instructor Kristen Cheman, from Ballston CrossFit, will be holding a donation-based “Gentle Flow” Yoga class today to raise many for “Girls On the Run Northern Virginia.” Girls On The Run is an organization that works with girls in grades 3-8, helping them build...Read More

Seventh Heaven Competition WOD: 7:15 AMSQUAD WOD: 9 & 10 AM With a Partner, For Time: Split reps however you want! 100/80 Calorie Bike/Ski (FX: 80/60)80 Power Cleans (115/80) (FX: 95/65) (RX+: 135/95) 60 Weighted Sit-Ups (25/15) (FX: 15/10) (RX+: 35/25) 40 Push Press (115/80) (FX: 95/65) (RX+: 135/95) 20 Bar Muscle-Ups (FX: 30 Chest...Read More

Photo by Anthony Ledesma StrengthEvery 3:00, 5 Sets1-3) 5 Front Squat (75-80%)4-5) 10 Front Squats (50-55%) Superset Accessory1-3) 20 Tibialis Raises ConditioningAMRAP 14 w/ Partner – Split Reps Any Way40/30 Calorie Row (FX: 32/24)20 Burpees Over Rower (FX: 16)40 Wall Balls (20/14) (FX: 32)Read More

StrengthEvery 2:00, 4 Rounds1) Freestanding Handstand Development (FX: General Inversion) (RX+: Handstand Walk)2) 150’/150′ Single Kettlebell Farmer’s Carry ConditioningFor Time:100 Double Unders (FX: 75) (RX+: 150)into…4 Rounds of10 Handstand Push-Ups (FX: 8) (RX+: 12)12 Single Dumbbell Overhead Lunge (50/35) (FX: 35/20) (RX+: 70/50)into…100 Double Unders (FX: 75) (RX+: 150)*14:00 CapRead More