Fitness & performance: Bar muscle up technique Click to see Technique! Fitness: AMRAP 20: 10 Curtis P’s, 75/55 – this is designed for lot’s of people to be able to FX…so go for it! 10 bastards Run 400m Performance: AMRAP 20: 10 Curtis P’s, 115/80 10 bastards Run 400m  Read More

Free class tonight at 6:30 pm. Bring your friends (no CF experience required)! =================================================================================================================================== Fitness: Snatch technique A) Snatch, 7×2 (A) B) Snatch balance; overhead squat, 7×1.1 (A) Performance: Snatch technique A) Snatch, find a heavy double B) Snatch balance; overhead squat, 7×1.1 (90% of above) Click to see Snatch Balance  Read More

Fitness: Deadlift, 5×2 (A; 5-10# heavier than last week) Performance: Deadlift, find a heavy double Then, 2×2 (90%) Fitness: 5 rounds for time: 10 ground to overhead, 95/65 20 sit-ups 30 double unders Performance: 5 rounds for time: 10 ground to overhead, 115/80 20 sit-ups 30 double undersRead More

***No Wods or Open Gym this weekend due to the B&R Open. Feel free to workout at BCF, JUST SHOW UP, NO NEED TO RESERVE! allow yourself 15 minutes or more to find parking. *** CrossFit Route 7 is hosting what we hope to be the first of many competitions.  This weekend of July 18th and...Read More

***No Wods or Open Gym this weekend due to the B&R Open. Feel free to workout at BCF, JUST SHOW UP, NO NEED TO RESERVE! allow yourself 15 minutes or more to find parking. We are looking for a couple of Volunteers to collect spectator fees at the door. If you have never seen an Olympic...Read More

***NO 5:30PM Tonight:: CFR7 is having community outreach WOD for a local company. Feel free to invite your friends to join in on this event. We will be working out from 5:00-6:30 pm. The 6:30 Wod and 7:30 open gym are still in play!*** ***No Wods or Open Gym this weekend due to the B&R...Read More

***NO THURSDAY 5:30PM THIS WEEK: CFR7 is having community outreach WOD for a local company. Feel free to invite your friends to join in on this event. We will be working out from 5:00-6:30 pm. The 6:30 Wod and 7:30 open gym are still in play!*** ***No Wods or Open Gym this weekend due to...Read More

Free class tonight at 6:30 pm. Bring your friends (no CF experience required)! ***NO THURSDAY 5:30PM THIS WEEK: CFR7 is having community outreach WOD for a local company. Feel free to invite your friends to join in on this event. We will be working out from 5:00-6:30 pm. The 6:30 Wod and 7:30 open gym...Read More

***NO THURSDAY 5:30PM THIS WEEK: CFR7 is having community outreach WOD for a local company. 6:30 Wod and 7:30 open gym are still in play!*** ***No Wods or Open Gym this weekend due to the B&R Open. Feel free to workout at BCF. We are looking for a couple of Volunteers to collect spectator fees...Read More

Black and Red Barbell meets at 9:00-1200. Open gym from 9:00-1200 TODAY! Great way to meet new friends (and bring your own friends!): Sunday, July 12, 2015 – BCF Sunday Funday! LAST CALL (need to buy the tickets): Friday, August 7, 2015 – BCF/CFR7 Washington Nationals Game ======================================================= Yoga with Nina at Ballston Crossfit at 10am. Members of...Read More