Make sure that you’re all signed up and ready to battle this Saturday at BCF for the CFR7/BCF AM vs. PM throwdown and Summer BBQ!!!  Please respond on FB if you plan to attend so we know how much food to have catered (thanks in advance to Adam Green/Hilton for the incredible catering job that...Read More

Black and Red Barbell meets at 9 am. Open gym from 0900-1100. ==================================================== Yoga with Nina 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 2...Read More

“Holleyman” U.S. Army Staff Sergeant Aaron N. Holleyman, 27, of Glasgow, Montana, assigned to the 1st Battalion, 5th Special Forces Group, based in Fort Campbell, Kentucky, was killed on August 30, 2004, when his military vehicle hit an improvised explosive device in Khutayiah, Iraq. He is survived by his daughters Shelby and Erin, son Zachary,...Read More

Performance: Front rack barbell lunges, 3×10 (ME) Fitness: Front rack barbell lunges, 3×10 (A) Fitness & performance: AMRAP 12: Row 200m 6 over the box jump, 24/20 12 burpees to 6 inchesRead More

Fitness: Kipping pull-up technique Performance: 100 pull-ups for time Fitness & Performance: 4 rounds for time: 15 Hang Power Cleans, 115/80 15 Ring dips FX: 95/65, Push UpsRead More

Fitness & performance: Back squat, 5×3 (A; 90%) Fitness & performance: For time: Run 800m Rest 120 seconds Run 600 Rest 90 seconds Run 400m Rest 60 seconds Run 200m *Score is total time.Read More

***Free class tonight at 6:30 pm. Bring your friends (no CF experience required)!*** ============================================================================================================ Fitness & performance: Press, 6×2 (A; 90%) Fitness & performance: 50-40-30-20-10: Push press, 45/35 Sit-ups KBS, 24/16Read More

Fitness and Performance: Deadlift, 5×5 (A) Fitness & Performance: 4 rounds for time: Run 400m 10 overhead squats, 155/105 FX: 115/80  Read More

Black and Red Barbell meets at 9 am. Open gym from 0900-1100. ==================================================== Yoga with Nina 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 2...Read More

TODAY, August 15 @ 0915; Muscle Up Skills Class. Please show up 10-15 minutes prior to warm up your shoulders thoroughly so the class can start at 0915. Calling all competitors – competition WOD TODAY at 11:30am at CFR7!  Click Here! ======================================================================================================================================= Fitness: Back squats, 6×2 (A) Performance: Back squat, find a heavy single* *3 second pause at the...Read More