Partner chipper (one partner working at a time): 50 Cal Row 40 WBS 20/14 30 Burpee Box Jumps 24/20 20 Shoulder to overhead 155/105 10 Strict HSPU 4″deficit 20 Shoulder to overhead 155/105 30 Burpee Box Jumps 24/20 40 WBS 20/14 50 Cal RowFX:115/80, 1 abmat for HSPU If time: Turkish Get-up FinisherRead More

Heavy Fran: 15-12-9 Thrusters 135/95 C2B Pull ups FX. Fran 21-15-9 Thruster 95/65 Pull ups 3 Position Clean (Full): 5 x 1 Floor, below knee, above kneeRead 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

Congratulations to Dale and Tracy Van Wagner on their new son Jack Xavier “Thor” Van Wagner!   Make sure you come out and show love to our athletes participating in the Festivus Games today at Crossfit Verity. It is an all scaled competition so that means next year it can be you. Good Luck to our Route...Read More

Make sure you come out and show love to our athletes participating in the Festivus Games, Saturday, October 17 at Crossfit Verity. It is an all scaled competition so that means next year it can be you. Good Luck to our Route 7 athletes. ========================================================================================================================== Strict Press 3 x 7 then 2 drop sets x 7...Read More

EMOM 20: Odd: 5 TNG Power Cleans 65% of 1RM Even: 200m run   AMRAP 10: 20 Double Unders 10 C2B (use hand protection!) Fx: pull-ups (then scale to ring rows)   If time (or on your own): 2 rounds of 2 min plank holds with 1 min restRead More

Deadlifts: 7@80%, 5@85%, 3@90% AMRAP 3, 5 and For time. 20 Cal Row 30 WBS 20/14 (yes, we know we are squatting a lot this week – squats are awesome!) 20 T2B 30 Box Jumps 24″ 20 Burpees 30 S2OH 135/95 Rest 1:00 between AMRAPs FX: 20″, 115/80 Athletes should focus on pacing, efficiency of...Read More

***Free class tonight at 6:30 pm. Bring your friends (no CF experience required)!*** ==================================================================================================================================== 4 Sets, not for time of: a) 2 strict HSPU + 3 Kipping HSPU b) 1 Strict Mu + 2 Kiping Muscle UPs Fx:2) 4 Wall walks with pushup, b) 2 Strict Pull ups + 3 Strict C2B Pull Ups +...Read More

Celebrating the unification of love and gains. Congratulations Jennifer and David Doughton. ==================================================================================================================== Front Squat: 5 x 2 @ 75% of 1RM Back Squat then, perform one ME Back Squat Set AMRAP 10: Ascending by 2’s of: Dead Lift 135/95 Hang Power Cleans 135/95 *10 Lateral Hops over bar after each round FX: 115/80Read 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