*Updated July 4 Schedule Sunday: Closed, No WOD and No Yoga Monday: 1000 WOD only. ========================================== Bench Press: 20 Minutes to Find 1Rm AMRAP 10: 1 mile run ME Clusters 115/80 FX: AMRAP13/ 95/65 Overhead Squat Finisher: 5 x 5 Unstable Bar work w/bands and KBs.Read More
Open gym from 0900-1200 Today! Beat that traffic. ======================== July 4th: 1000 Class only. =================================== “Fight Gone Bad” Three rounds, 1 minute rounds: Wallball shots, 20/14 Sumo deadlift high-pull, 75/55 Box Jump, 20 inches Push-press, 75/55 – go from the ground Row for calories Rest compare: 10/1/2015Read More
Testing Week Guys! Make sure that you are doing good things to promote recovery and performance. Tuesday: CF Total Thursday: Olympic Total Friday: Fight Gone Bad Saturday: Bench Press ================================== Handstand Walk Technique: *HS Hold wall/partner *Kiss the Wall to HS Hold *HS Shoulder Taps (Same side) *HS Walk to Kiss the Wall *Spotted Walks...Read More
Free CrossFit class tonight at 6:30 pm. No CrossFit Experience needed. Bring a friend and sign up HERE: ================== Testing Week Guys! Make sure that you are doing good things to promote recovery and performance. Tuesday: CF Total Friday: Fight Gone Bad Saturday: Bench Press *Olympic Total: TBD ================================== Reserve your spot to meet Dr....Read More
Testing Week Guys! Make sure that you are doing good things to promote recovery and performance. Tuesday: CF Total Friday: Fight Gone Bad Saturday: Bench Press *Olympic Total: TBD ================================== Reserve your spot to meet Dr. Will Chow of Boone wellness Tuesday, June 28 starting at 6:30 pm. To reserve your spot click here: For more info...Read More
Reserve your spot to meet Dr. Will Chow of Boone wellness Tuesday, June 28 starting at 6:30 pm. To reserve your spot click here: For more info about the Boone Wellness Clinic please visit http://www.boonewellness.com/ =================================== 18 Minutes to find Heaviest Thruster Double *From the floor AMRAP 15: 40 Double Unders 20 lateral Burpee box JumpsRead More
***No Yoga this Sunday***** ===================================== Bench Press 5@75%, 3@85 and 1+ @95% 5 Rounds for time: :40 work, :20 Rest Station 1: KB SDHP 32/24, Fx:24/16 Station 2: Row Cals Station 3: Pull Ups Score: Total repsRead More
Come out and support our teams at SuperFit Lorton Saturday, June 25. ====================================== Our first Olympic Weightlifting Mini Camp Session begins tomorrow! SIGN UP NOW! Black & Red Barbell Club’s coach and competitive athlete John Bova will be hosting two weightlifting “mini camps” at Ballston CrossFit intended to increase speed and efficiency in the snatch...Read More
I hope you are all recovered from Karen! Back Squat 5@75%, 3@85 and 1+ @95% 28-21-14-7 Deadlift 155/105 FX: 135/95 *20 Meter Handstand Walk FX: 25 shoulder wall facing shoulder TapsRead More
