12 Days of Christmas! Fitness: For time: 1 clean & jerk (135/80) 2 muscle up transitions (x2) 3 handstand pushups (women to 1 abmat) 4 front squats (135/80) 5 ring dips 6 burpees 7 kettlebell swings, 24/16 8 box jumps, 24/20 9 wallball shots, 20/14 10 pull ups 11 shoulder to overhead (135/80) 12 rope...Read More
“This is my new CrossFit home while travelling for work and i couldn’t be happier. Such a friendly but also competitive environment.” -Michaela R.Read More
“Great coaching and great community. I joined about a year ago and was fortunate to find it. Great place if you are living in the area or dropping in.” -Bob T.Read More
“Thanks Coach Ashley. Had a great drop-in. Nice space, members and facility. Thanks also for the great coaching tips. Glad that you pointed out a few things for me to focus on. Really helped.” -Mark D.Read More
GET EXCITED – we are moving on to bigger and better things! Officially announcing the move to CFR7 2.0 next week!! Thank you for your patience while our amazing new permanent space was under construction. The time is finally here to make the move into our new space but we need your help. The WOD...Read More
Yoga with Jenna at Ballston Crossfit at 10am. Members of both boxes get free yoga ($10 for friends). CrossFit Wods available at BCF at 1115 and 1730! Good yoga article here. BCF is located at 1110 N Glebe Arlington VA 22201. It is just 4 blocks from the Ballston Metro and also just 2 blocks from the...Read More
Deadlift 5 x 3 (A) AMRAP 20: 400 Meter Run 10 Power cleans 135/95 20 WBS* 20/14 FX: 115/80 *5 burpee penalty each time you stop moving or ball hits the groundRead More
Push Press 5 x 5 (A) 2 Rounds For Time: 10 Power Snatches 95/65 10 Toes 2 Bar 8 Power Snatches 95/65 8 T2B 6 Power Snatches 95/65 6 T2B 4 Power Snatches 95/65 4 T2B 2 Power Snatches 95/65 2 T2B REST 1:1* FX: 75/55 *athlete will rest the exact amount of time Round...Read More
GET EXCITED – we are moving on to bigger and better things! Officially announcing the move to CFR7 2.0 next week!! Thank you for your patience while our amazing new permanent space was under construction. The time is finally here to make the move into our new space but we need your help. The WOD...Read More
GET EXCITED – we are moving on to bigger and better things! Officially announcing the move to CFR7 2.0 next week!! Thank you for your patience while our amazing new permanent space was under construction. The time is finally here to make the move into our new space but we need your help. The WOD...Read More
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