Strength Schedule: Tuesday: Clean & Jerk Wednesday: HS Walk Technique Thursday: Strict Press Friday: Snatch & Front Squats Sunday: Deadlift ========================== 3 Super sets 12 Front Rack Step ups 95/65, 24/20 10-15 GHD Hip extensions or Barbell Good Mornings 10 Rounds For time: 200m Run 3 Deadlifts 315/210 Fx:225/150 10 Bar facing Burpees (regular burpees...Read More

Yoga with Claire at 5:45 pm. Free for CFR7 members and $10 drop in. Great read. CrossFit and Yoga need one another: http://zusayoga.com/yogaandcrossfit/ =============================. Bench Press 4 x 7 AHAP *failure is okay 4 Rounds: 25 Cal Row 25 WBS 20/14 Rest :90Read More

Today!! It’s that time again. We get a chance to WOD hard and eat meat! Come out before the Nat’s Game for the CrossFit Route 7 WOD. Then lets share our favorite dishes, brews and light up the grill. BYOM, the M is for meat. ***I JUST BOUGHT 2 SPIKE BALL SETS*** Lets not forget our...Read More

  Saturday, July 16 at 1000: It’s that time again. We get a chance to WOD hard and eat meat! Come out before the Nat’s Game for the CrossFit Route 7 WOD. Then lets share our favorite dishes, brews and light up the grill. BYOM, the M is for meat. ***I JUST BOUGHT 2 SPIKE...Read More

Saturday, July 16 at 1000: It’s that time again. We get a chance to WOD hard and eat meat! Come out before the Nat’s Game for the CrossFit Route 7 WOD. Then lets share our favorite dishes, brews and light up the grill. BYOM, the M is for meat. ***I JUST BOUGHT 2 SPIKE BALL...Read More

Saturday, July 16 at 1000: It’s that time again. We get a chance to WOD hard and eat meat! Come out before the Nat’s Game for the CrossFit Route 7 WOD. Then lets share our favorite dishes, brews and light up the grill. BYOM, the M is for meat. ***I JUST BOUGHT 2 SPIKE BALL SETS***...Read More

Free CrossFit for runners class tonight at 6:30 pm. Bring a friend, tell a friend and run with a friend. No CrossFit Experience needed. Bring a friend and sign up HERE: Additional Info: https://potomacriverrunning.com/event/crossfit-workout-for-runners-at-crossfit-route-7/?instance_id=26859 ================== Is something holding you back from a better overhead position or do you need to manage tightness? Dr. Justin and Clarissa...Read More

Is something holding you back from a better overhead position or do you need to manage tightness? Dr. Justin and Clarissa from Airrosti will be guiding you though a mobility clinic to help. This will take place between the 5:30: pm and 6:30 pm WOD, so everyone will get a chance to train and improve...Read More

Yoga is cancelled for Sunday, July 10th. Please feel free to do Yoga at BCF! ================================== Is something holding you back from a better overhead position or do you need to manage tightness? Dr. Justin and Clarissa from Airrosti will be guiding you though a mobility clinic to help. This will take place between the...Read More

Yoga is cancelled for Sunday, July 10th. Please feel free to do Yoga at BCF! ================================== Black & Red Barbell Club’s coach and competitive athlete John Bova will be hosting two weightlifting “mini camps” at Ballston CrossFit intended to increase speed and efficiency in the snatch and clean & jerk.  Each “mini camp” will be...Read More