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

Photo by Anthony Ledesma StrengthEvery 3:00, 5 Sets1-3) 5 Deadstop Deadlifts (75-80%)4-5) 10 Deadlifts (50-55%)Superset Accessory1-3) 20/20 Banded Terminal Knee Extension ConditioningEMOM 16 1) 21/16 Calorie Bike (FX: 18/13) (RX+: 24/18) 2) Rest 3) 18/13 Calorie Ski (FX: 15/10) (RX+: 21/16)4) Rest*AMRAP Last Round – Score is total caloriesRead More

Ankles or wrists feeling tight? Open them up at Mobility Class at 5:45 PM today! Any lingering aches and pains?? Dr. Zach Cohen from Cohen Health and Performance will be here from 4:15 PM to 6:30 PM for free 15-minute evaluation/treatment sessions! Conditioning“Cindy”AMRAP 205 Pull Ups10 Push Ups15 Air Squats*Compare to 12/3/2021 Post-WOD Finisher3 Rounds...Read More

Want to get better at Double Unders or Toes-to-Bar? Join Coach Kevin for his skills clinic today at 5:45 PM! Weekly OverviewEvents/ClassesMondayPower Snatch5:45 PM – Double Unders/Toes-to-Bar Skills ClinicTuesday“Cindy” Benchmark WOD5:45 PM – Ankles/Wrists Mobility ClassWednesdayDeadliftThursdayHandstand DevelopmentFridayFront SquatSaturdaySquad WODSeventh Heaven Competition ClassSundayStrict Gymnastics StrengthEvery 2:00, 8 Sets1-4) 1 Power Snatch w/ Pause at Knee +...Read More

StrengthEvery 1:30, 4 Rounds1) 6-8 Wide Grip Strict Pull-Up (FX: Banded) (RX+: Weighted)2) 6-8 Strict Ring Dip (FX: Banded) (RX+: Weighted)3) :30-:45 Wall Sit ConditioningAMRAP 1015/10 Calorie Row (FX: 12/8) (RX+: 18/13)10 Single Dumbbell Hang Clean and Jerks (50/35) (FX: 35/20) (RX+: 70/50)10 Single Dumbbell Box Step Ups (24/20) (50/35) (FX: 35/20) (RX+: 70/50)Read More

Last day to bring in coats for our Homeless Hope Coat Drive!SQUAD WOD: 9 & 10 AMOLYMPIC LIFTING: 11 AM -12:30 PM With Partner, Split Reps AMRAP 12 Max Calorie Ski *Every 3:00, including 0:0024 Back Rack Lunges (RX: 135/95) (FX: 115/80) (RX+: 155/105) Rest 4:00 AMRAP 12 Max Calorie Bike *Every 3:00, including 0:00:...Read More