If you are signed up for the CrossFit Open and have completed 15.1/15.1(a) make sure you enter your scores before 8pm tonight (Monday), that way the scores count and can be validated by your coaches! Great job week 1, be excited for the next four weeks! ======================================================= Strength: Back squat, 3×10 (A) Metcon: 20-15-10-5: Games...Read More

Gym is closed today. Black and Red Barbell meets at 9am. ==================================================== Yoga with Jenna 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 is...Read More

BCF/CFR7 – the Open is here!! 15.1 looks awesome, I’m stoked to get after it!! I just want to clarify a few things regarding the 2015 Open at BCF/CFR7. Members can do the WOD at either box (regardless of membership type). BCF is doing 15.1 during all Sat WODs. If you are visiting the other box,...Read More

BCF/CFR7 – the Open is here!! 15.1 looks awesome, I’m stoked to get after it!! I just want to clarify a few things regarding the 2015 Open at BCF/CFR7. Members can do the WOD at either box (regardless of membership type). CFR7 is doing the WOD at all Friday WODs and BCF at all Sat WODs. If...Read More

It’s finally time – the 2015 CrossFit Games Open gets underway this week! Here’s everything you need to know about how the Open will work at BCF & CFR7 this year. Schedule 15.1: February 26 -March 2 15.2: March 5-9 15.3: March 12-16 15.4: March 19-23 15.5: March 26-30 (March 27 Friday Night Lights Throwdown at CFR7!) Format Every Thursday night for five weeks, CrossFit HQ...Read More

FYI – if there are not a minimum of 5 athletes in the 7:30pm WOD tonight, it will be cancelled until we have more members and attendance picks up. ============================================================ It’s finally time – the 2015 CrossFit Games Open gets underway this week! Here’s everything you need to know about how the Open will work at...Read More

The CrossFit Open starts this Thursday night! Register here! CLICK HERE ======================================================================= Metcon: 10-9-8-7-6-5-4-3-2-1: Box jumps, 24/20 Pull ups *After each round, complete 4x10m suitcase carry (24/16) Strength: EMOTM 10: 3 back squats, 75-80% of 1RMRead More

The CrossFit Open starts this Thursday night! Register here! CLICK HERE ======================================================================= Strength: Low hang snatch, 10×1 (A) Metcon: AMRAP 9: 3 power snatches (75/55) 3 pushups 6 power snatches(75/55) 6 pushups 9 power snatches(75/55) 9 pushups *Continue to add three reps to each movement until the nine minutes are completeRead More

Open gym tomorrow is cancelled for risk of the poor driving conditions throughout the morning. Yoga at BCF is CANCELLED. Sorry for any inconvenience.   Black and Red Barbell will meet at 9am.Read More

Register here for the CrossFit Open! CLICK HERE ======================================================================= Power clean & jerk, 10×1.2 (A) “Elizabeth” 21-15-9: Clean, 135/95 Ring dips *Power clean is acceptable.Read More