Deadlifts: 7@80%, 5@85%, 3@90% AMRAP 3, 5 and For time. 20 Cal Row 30 WBS 20/14 (yes, we know we are squatting a lot this week – squats are awesome!) 20 T2B 30 Box Jumps 24″ 20 Burpees 30 S2OH 135/95 Rest 1:00 between AMRAPs FX: 20″, 115/80 Athletes should focus on pacing, efficiency of...Read More

***Free class tonight at 6:30 pm. Bring your friends (no CF experience required)!*** ==================================================================================================================================== 4 Sets, not for time of: a) 2 strict HSPU + 3 Kipping HSPU b) 1 Strict Mu + 2 Kiping Muscle UPs Fx:2) 4 Wall walks with pushup, b) 2 Strict Pull ups + 3 Strict C2B Pull Ups +...Read More

Celebrating the unification of love and gains. Congratulations Jennifer and David Doughton. ==================================================================================================================== Front Squat: 5 x 2 @ 75% of 1RM Back Squat then, perform one ME Back Squat Set AMRAP 10: Ascending by 2’s of: Dead Lift 135/95 Hang Power Cleans 135/95 *10 Lateral Hops over bar after each round FX: 115/80Read More

Black and Red Barbell meets at 9 am. Open gym from 0900-1100. ==================================================== Yoga with Jenna at Ballston Crossfit at 10am. Members of both boxes get free yoga ($10 for friends). 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...Read More

Bench Press: 16 Minutes to Establish a 3RM Bench 4 Rounds for time: 5 Power Snatches 145/100 10 HSPU 15 Box jump overs 20″ FX: 115/80, HR Pushups, Land on top of box and switch sides.Read More

Looking to improve your kipping pull-up? Butterfly pull-up? Muscle-up? Kipping HSPU? Join Coach Tucker for a fun skills class from 1:15-2:15pm this Saturday, October 10th at BALLSTON CROSSFIT! ================================================================================================== 18 Minutes to Find: Heavy Double: Clean and jerk (not touch and go/full) 6 Rounds for time: 10 Front Squats 135/95 10 Push Jerks 135/95 FX: 115/80...Read More

Looking to improve your kipping pull-up? Butterfly pull-up? Muscle-up? Kipping HSPU? Join Coach Tucker for a fun skills class from 1:15-2:15pm this Saturday, October 10th at BALLSTON CROSSFIT! ================================================================================================== Back Squats: 7@80%, 5@85%, 3@90%, AMRAP 16: 200 meter Run 10 C2B Pull ups 15 HR Push ups 20 Alternating KB Pistols 16/12kg Fx: Pull ups, LungesRead More

Looking to improve your kipping pull-up? Butterfly pull-up? Muscle-up? Kipping HSPU? Join Coach Tucker for a fun skills class from 1:15-2:15pm this Saturday, October 10th at BALLSTON CROSSFIT! ================================================================================================== Partner Wod: Buy In: 200 double Unders 5 Rounds: 15 T2B 15 Deadlifts 225/155 15 Box Jumps 30/24 Cash out: 200 Double Unders FX: 155/105, 24/20, 100 double...Read More

***Free class tonight at 6:30 pm. Bring your friends (no CF experience required)!*** Looking to improve your kipping pull-up? Butterfly pull-up? Muscle-up? Kipping HSPU? Join Coach Tucker for a fun skills class from 1:15-2:15pm this Saturday, October 10th at BALLSTON CROSSFIT! ============================================================================================================== EMOM 10: 1 Power Snatch + 1 Low Hang Snatch(knee) + 1 OHS starting...Read More

Looking to improve your kipping pull-up? Butterfly pull-up? Muscle-up? Kipping HSPU? Join Coach Tucker for a fun skills class from 1:15-2:15pm this Saturday, October 10th at BALLSTON CROSSFIT! Congratulations to Deanna and David Weise for tying the knot this weekend. No storm could keep this beautiful couple apart. Congratulate Deanna when she returns and get her...Read More