***Hop on the early bird special of $75 for the Nutrition Challenge. You have 1 day to save $25. Sign-up through Zen Planner or on our website (Click here to register)*** Holiday Schedule: Thursday 10 am WOD Friday: Closed, Merry Christmas! Saturday: 10 am WOD ========================================================================================== Push Press 5 x 1 ME then, 2 x 10-15...Read More
***Hop on the early bird special of $75 for the Nutrition Challenge. You have 2 days to save $25. Sign-up through Zen Planner or on our website (Click here to register)*** Holiday Schedule: Thursday 10 am WOD Friday: Closed, Merry Christmas! Saturday: 10 am WOD ========================================================================================== Double Under Practice 3 ATTEMPTS at Max UB Double Unders...Read More
Up and Running!!! CrossFit Route 7, 2.0 is ready to go. Located on the opposite side of the original box. Members can park alongside the building (not the grass side) or in the parking spaces at the end of the building. Look for the CrossFit Route 7 A-Frames. ***Sorry, No showers just yet*** =====================================================================================================...Read More
UPDATE: We do not need any additional help today (Friday 18) – No 5:30 pm, or 6:30 pm. Saturday – closed and no help needed (garage door installation and we are cutting mats and finishing installing the rubber matting throughout the box). Sunday – please join us from 12 – 2pm (may only take an hour if...Read More
Deadlift 5 x 3 (A)* *5-10# heavier than last week 4 Rounds For time: 10 Pistols, FX Reverse Lunges 15 Hang Power Snatches 115/80; FX 95/65 20 Double UndersRead More
CFR7 Strength day: Snatch: Find Heavy Single Overhead Squat (From the floor) 5×3 A @ 90-100% of weight achieved above (hit doubles if you can’t hit triples) 5 x 5-10 GHD Hip Extensions (weighted if possible) FX: Good Mornings w/Barbell *No need to go to heavy, we got Some deads tomorrow!Read More
GET EXCITED – we are moving on to bigger and better things! Officially announcing the move to CFR7 2.0 next week!! Thank you for your patience while our amazing new permanent space was under construction. The time is finally here to make the move into our new space but we need your help. The WOD...Read More
Yoga with Jenna at Ballston Crossfit at 10am. Members of both boxes get free yoga ($10 for friends). CrossFit Wods available at BCF at 1115 and 1730! Good yoga article here. 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...Read More
Deadlift 5 x 3 (A) AMRAP 20: 400 Meter Run 10 Power cleans 135/95 20 WBS* 20/14 FX: 115/80 *5 burpee penalty each time you stop moving or ball hits the groundRead More
