Fitness & performance: Run 1000m 25 power cleans, 135/95 25 box jump-overs, 24/20 25 chest to bar pull-ups 50 wallball shots, 20/14 25 chest to bar pull-ups 25 box jump-overs, 24/20 25 power cleans, 135/95 Run 1000mRead More

BCF & CFR7 Nationals game Friday night! Some people will be meeting at the Bullpen before the game. Tickets will be under your name at will call. See you at the Scoreboard Pavilion Bar once the game gets rolling! ================================================= Fitness & performance: Snatches, work up to a heavy single Fitness & performance: 6 rounds:...Read More

Fitness: Back squat, 5×5 (A) Performance: Back squat, 6×4 (85%) Fitness & performance: 3 rounds: 10 slow descent dragon flags 20 abmat sit-ups 30 hip extensions 40 banded good mornings *Workout not for time; working to develop midline strength. Finisher: 200 double unders for time  Read More

Fitness & performance: Press, find a 5RM Fitness: AMRAP 10: 5 ring dips 10 toes to bars 15 kettlebell swings, 24/16 Performance: AMRAP 10: 5 ring dips 10 toes to bars 15 kettlebell swings, 32/24Read More

Free class tonight at 6:30 pm. Bring your friends (no CF experience required)! =================================================================================================================================== Fitness & performance: Power Clean Complex, 6 x 1+3 (ME) *1 power clean + 3 front squats. Fitness & performance: In teams of 2, AMRAP 12: 10 Hang power Clean & Jerk(Fx: 95/65; Rx: 115/80) Row 300m *Workout is a relay. Other...Read More

Fitness & performance: Kipping handstand pushup technique Fitness & Performance “Diane” 21-15-9: Deadlifts, 225/155 Handstand pushups *Compare to 3/16/15   Finisher: Turkish Get-upsRead 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

CrossFit Route 7 is proud and honored to host 31 Heroes, On August 6, 2011, a tragedy shook the military community and Americans everywhere.  In a single instance, America lost 30 military service members, many of whom were members of the Navy SEAL community—and one military K9– when an Extortion 17 helicopter was downed in Afghanistan.  The...Read More

Tomorrow!!! We are honored to be a registered host for 31 Heroes!  Click here to register and donate. Locate CrossFit Route 7 or Ballston CrossFit under Virginia and follow instructions.  Lets make this an event to remember! =============================================================================================================================================================== Fitness & performance: Power cleans, 10×1 (A – 85%) Split jerk, 10×1 (A – 85%) 50 pull-ups for...Read More

Lets Get ready for Saturday! We are honored to be a registered host for 31 Heroes!  Click here to register and donate. Locate CrossFit Route 7 or Ballston CrossFit under Virginia and follow instructions.  Lets make this an event to remember! ========================================================================================================================= Fitness: Front squat, 5×3 (A) Performance: Front squat, 5×3 (A)* *Pause three seconds...Read More