Hey Guys! Don’t forget about Thursday’s RWB event. WOD with Warriors is a functional fitness tribute workout held twice a year on Veterans and Memorial Day at gyms all throughout the country.  Check out the facebook page: https://www.facebook.com/events/1403607459961079/ ====================================================== Back squat, 10×1 (A) In pairs, complete 3 rounds each: 400 Meter Row 50 double unders *Partner 1...Read More

Meathead Monday With beach season just around the corner and temperatures climbing to potential-qualifying-shirtless levels, the first ever “Meathead Monday WOD” is going down today! MEN AND WOMEN come dressed in your most obnoxiously-neon tank-tops, short-shorts and/or jorts and get ready for a swolefest and washboard-abs extravaganza. Loud music, big time pumps and a rip-roaring good...Read More

Black and Red Barbell meets at 9am. Open gym from 9-11am. ==================================================== Yoga with Nina at Ballston Crossfit at 10am. Members of both boxes get free classes and for non-members its $10. BCF is located at 1110 N Glebe Arlington VA 22201. It is just 4 blocks from the Ballston Metro and also just 2 blocks from...Read More

Get your tank tops, neon headbands and flex poses ready for Meathead Monday all day Monday, May 18th! A vanity lifting day for meathead men and ladies alike that will be high energy, fun and a serious pump session! Can’t wait for the swole-sesh. ======================================================================= Metcon: 5 rounds for time: 15 kettlebell swings, 24/16 10...Read More

Get your tank tops, neon headbands and flex poses ready for Meathead Monday all day Monday, May 18th! A vanity lifting day for meathead men and ladies alike that will be high energy, fun and a serious pump session! Can’t wait for the swole-sesh. ======================================================================= Strength: Weighted lunges, 3×10 (A) *Lunge in the back rack....Read More

Metcon: “Filthy Fifty” For time: 50 box jumps, 24/20 50 jumping pull-ups 50 kettlebell swings, 16/12 50 walking lunges 50 knee-to-elbows 50 push presses, 45/35 50 sit-ups 50 wallball shots, 20/14 50 burpees 50 double undersRead More

Strength: Snatch, find 1RM   Then, Ab finisherRead More

Fitness & performance: “Nancy” 5 rounds for time: Run 400m 15 overhead squats, 95/65 Finisher: EMOTM 10: 3 front squats* *70-75% of 1RMRead More

Strength: Deadlift, 6×2 (90%)   Metcon: AMRAP 6: 6 push presses 6 pull ups *Rest two minutes then, AMRAP 6: 6 handstand pushups 6 hang [squat] cleans Weights: 115/80Read More

Black and Red Barbell meets at 9am. Open gym from 9-11am. ==================================================== FREE Mother’s Day Yoga with Nina at Ballston Crossfit at 10am. All are welcome, for free! BCF is located at 1110 N Glebe Arlington VA 22201. It is just 4 blocks from the Ballston Metro and also just 2 blocks from the Route 66 exits to...Read More