**Black and Red Barbell will be transitioning into their new location this week (right behind us).  The CFR7 family would to wish them all the success and gains in their journey. To assist in a smooth transition we will not have Open gym this weekend (Saturday and Sunday) so that the team can optimize their...Read More

**Black and Red Barbell will be transitioning into their new location this week (right behind us).  The CFR7 family would to wish them all the success and gains in their journey. To assist in a smooth transition we will not have Open gym this weekend (Saturday and Sunday) so that the team can optimize their...Read More

***YES!!!There is open gym tonight!*** **Black and Red Barbell will be transitioning into their new location this week (right behind us).  The CFR7 family would to wish them all the success and gains in their journey. To assist in a smooth transition we will not have Open gym this weekend (Saturday and Sunday) so that...Read More

**Black and Red Barbell will be transitioning into their new location this week (right behind us).  The CFR7 family would to wish them all the success and gains in their journey. To assist in a smooth transition we will not have Open gym this week so that the team can optimize their equipment transfer.  CFR7...Read More

**Black and Red Barbell will be transitioning into their new location this week (right behind us).  The CFR7 family would to wish them all the success and gains in their journey. To assist in a smooth transition we will not have Open gym this week so that the team can optimize their equipment transfer.  CFR7...Read More

**Black and Red Barbell will be transitioning into their new location this week (right behind us).  The CFR7 family would to wish them all the success and gains in their journey. To assist in a smooth transition we will not have Open gym this week so that the team can optimize their equipment transfer.  CFR7...Read More

Black and Red Barbell meets at 9 am. Open gym from 0900-1100. ==================================================== Yoga with Jenna at Ballston Crossfit at 10am. Members of both boxes get free yoga ($10 for friends). 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...Read More

Huge Deadlift PR’s yesterday. Outstanding Fam, the proof is in the pudding. Taste like gains!!! Find Heaviest Complex of: 1 Front Squat + 2 Split Jerks (From Rack) 2 x AMRAP 4: 3 Snacthes (full) 115/80 6 Box Jumps 24/20 2:00 rest Btw Amraps FX: 95/65Read More

Deadlifts: 5@85%, 3@90%, 2 x 1 @ 95%, PR Attempt AMRAP 12: 3 Muscle Ups 6 Hang Power Cleans 155/105 9 Clapping push ups FX: C2B, 115/80, Push upsRead More

Snatch: 3@80%, 2@85, 3 x 1 @ 90-95% then, 3 x 2 Snatch Deadlift Pause at Mid thigh :02 @ 90-95% 3 rounds for time: 50 Air Squats 50 Double UndersRead More