Black and Red Barbell meets at 9am. Open gym from 9-11am. ==================================================== Yoga with Julia 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: Power clean, work to a heavy single! then, Bench press, 5×3 (A)    Read More

Technique: Muscle-up and double under technique   Metcon: CrossFit Open Workout 15.3 Rx’d (Rx’d Men, Masters Men 40-44, Masters Men 45-49, Masters Men 50-54, Rx’dWomen, Masters Women 40-44, Masters Women 45-49, Masters Women 50-54, Teen Boys 16-17, Teen Girls 16-17) Complete as many rounds and reps as possible in 14 minutes of: 7 muscle-ups 50 wall-ball shots 100...Read More

Strength: Power snatch to snatch balance, 10×1.2 (A) *Complex is one power snatch to two snatch balances.   Metcon: EMOTM 20: Evens: row 15 calories Odds: 2 snatches, 75% of complexRead More

Strength: Front squat to jerk, 10×1 (A) Metcon: AMRAP 12: 12 handstand pushups 12 kettlebell swings, 24/16* 12 sit-ups 200m run *Games Standard kettlebell swingsRead More

EMOTM 10: Evens: 5 muscle ups Odds: 5 box jumps (high – athletes choice)   AMRAP 15: 5 power cleans, 145/100 15 wallball shots, 20/14* 30 double unders *Each time you drop the wallball shots, add 5 double unders to rep count for remainder of the workout.Read More

Make sure you enter your CrossFit Open 15.2 scores before 8pm Monday night! Great job this week. ====================================================================== Strength: Deadlifts, 5×5 (A) Metcon: 5 rounds for time: Row 200m 10 shoulder to overhead, 115/80* 10 burpees over bar *Each time you drop the shoulder to overhead, add 2 burpees to rep count for remainder of...Read More

Black and Red Barbell meets at 9am. Open gym from 9-11am. ==================================================== Yoga with Jenn at Ballston Crossfit at 10am (dress WARM – with the cold weather it’ll be chilly in the box). Members of both boxes get free classes and for non-members its $10. BCF is located at 1110 N Glebe Arlington VA 22201. It...Read More

Open gym Saturday only runs from 11-12. Foundations will start at 11am as well. Sorry for the inconvenience! ===================================== Technique work for power clean and split jerk   Strength: Power clean to front squat to split jerk, 10×1.2.1 (A) Weighted (back rack) lunges, 3×10 (A) *Complex is one power clean to two front squats to one...Read More

Friday is a regular schedule. Lets get it! ============================================================= Technique/Skill: Chest-to-bar pullups   Metcon: CrossFit Open 15.2 Every 3 minutes for as long as possible complete: From 0:00-3:00 2 rounds of: 10 overhead squats (95 / 65 lb.) 10 chest-to-bar pull-ups From 3:00-6:00 2 rounds of: 12 overhead squats (95 / 65 lb.) 12 chest-to-bar pull-ups From 6:00-9:00...Read More