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

Strength: Snatch balance, 10×1 (A) Metcon: 3 rounds: 10 power snatches 95/65 15 pull-ups 200m sprint Rest exactly 1 minRead More

Due to light demand for our evening WODs, we’re going to adjust our schedule and have 2 WODs each evening (rather than 3). Put in your vote if you have a preference of having them at 5:30pm & 6:30pm versus 6pm & 7pm: https://apps.facebook.com/my-polls/bmarrm ================================================================ Strength: Back squat, 6×3 (85%) Metcon: For time: 30 kettlebell...Read More

Due to light demand for our evening WODs, we’re going to adjust our schedule and have 2 WODs each evening (rather than 3). Put in your vote if you have a preference of having them at 5:30pm & 6:30pm versus 6pm & 7pm: https://apps.facebook.com/my-polls/bmarrm ================================================================ Turkish Get-ups In teams of 2, AMRAP 20: While first...Read More

Strength: Push jerk to split jerk, 10×1.1 (A)   Metcon: AMRAP 12: 6 power clean, 115/80 9 front squats, 115/80 12 burpees  Read More

Fitness & performance: “Nate” AMRAP 20: 2 muscle ups (scale = either 4 muscle up transitions or 4 pull-ups & 4 ring dips) 4 handstand pushups 8 kettlebell swings, 32/24 Ab finisher   The Significance of the Hero WOD “Nate” Chief Petty Officer Nate Hardy was killed Sunday February 4th during combat operations in Iraq....Read More

Strength: Power snatch to snatch, 10×1.1 (A)   Metcon: 4 rounds for time: 10 overhead squats, 95/65 10 box jumps, 24/20 Run 200m  Read More

Black and Red Barbell is cancelled today. Go to Trident CrossFit to support athletes and coaches of B&R at the Cap City Open meet!   CFR7 open gym is cancelled tomorrow. ==================================================== 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...Read More

Strength: Clean & jerk, find 1RM Then EMOTM 12: 2 power cleans to 1 jerk (75% of 1RM) Choice one of the below: 1) 50 behind the neck barbell sit-ups* 2) 50 GHD sit-ups *Recommend training bars for all to start. Will need partner to hold feet.Read More

Strength: Overhead Squat, 5×3 (A)   Metcon: 4 rounds for time: 10 box jumps, 24/20 10 deadlifts, 225/155  Read More