Yoga at Ballston CrossFit is cancelled today b/c no instructors were available, we’ll be back up and running next week with Jenna! ============================================= Black and Red Barbell meets at 9 am. Open gym from 0900-1100, at CFR7. ====================================================Read More

Party Today!!!! Click here for info! ====================================================================================================================================================== 10 Rounds of: :30 seconds on Max Effort Row then 5 Hand Release Push-Ups :45 rest, rest starts when row ends 10-9-8-7-6-5-4-3-2-1 and back up Back Squat (Rx135/95) **5 Toes 2 Bar after each round **20 minute cut offRead More

Getting ready for the weekend!!! Summer is coming to a close and what better way to take advantage of the weather than having a day of food, games and family from 1200-4:00 pm this Saturday, 10/3. Make sure you go to the “Seven Up” facebook page/event if you’re attending and bringing goodies.  Hey, did you know...Read More

Getting ready for the weekend!!! Summer is coming to a close and what better way to take advantage of the weather than having a day of food, games and family from 1200-4:00 pm this Saturday, 10/3. Make sure you go to the “Seven Up” facebook page/event if you’re attending and bringing goodies. The weather this week may...Read More

Getting ready for the weekend!!! Summer is coming to a close and what better way to take advantage of the weather than having a day of food, games and family from 1200-4:00 pm this Saturday, 10/3. Make sure you go to the “Seven Up” facebook page/event if you’re attending and bringing goodies. ================================================================================================== Technique: power cleans...Read More

***Free class tonight at 6:30 pm. Bring your friends (no CF experience required)!*** ================================================================================================== Front Squats 5 x 5 @ 65% w/ pause above parallel *athletes will squat to full deph and on way up pause just above parallel for 2 second count hold and EXPLODE up.  4 Rounds of: 8 Burpees 10 Front Rack alternating...Read More

***Free class tonight at 7:45 pm. Bring your friends (no CF experience required)!*** ==================================================================================================================== 4 Rounds of: 15 Dynamic Push-Ups @ 4″/2″, Fx: Hand release push-ups 15 Deadlifts 225/155, Fx:185/135) 30 Wallballs* (Rx:20/14) Cash out:150 Double Under(Rx) or 40 attempts and then 60 single(Fx) *3 burpee penalty each time you break up the set of...Read More

Skilss and Technique: Rope Climb Conditioning: Buy In: 100 DU or 20 attempts then 100 singles Then, 10-9-8-7-6-5-4-3-2-1 reps of: Clean and Jerk 155/115, fx:135/95 ) *1 rope climb or 10 ring rows will be done after each round. Cash Out: 100 Double Unders (sub: same as before) 22:00 Time Cap  Read More

Come out this Saturday and show some love for all the athletes of CFR7 and BCF this weekend at Team SuperFit DC at Trident CrossFit.  It’s an all day team competition. If you’ve never seen a competitive fitness event in person then get down there. $10 at the door.  For more info click here. =============================================================================================================================...Read More

Come out this Saturday and show some love for all the athletes of CFR7 and BCF this weekend at Team SuperFit DC at Trident CrossFit.  It’s an all day team competition. If you’ve never seen a competitive fitness event in person then get down there. $10 at the door.  For more info click here. =============================================================================================================================...Read More