Fitness: Kipping pull-up technique Performance: 100 pull-ups for time Fitness & Performance: 4 rounds for time: 15 Hang Power Cleans, 115/80 15 Ring dips FX: 95/65, Push UpsRead More
Fitness & performance: Back squat, 5×3 (A; 90%) Fitness & performance: For time: Run 800m Rest 120 seconds Run 600 Rest 90 seconds Run 400m Rest 60 seconds Run 200m *Score is total time.Read More
Black and Red Barbell meets at 9 am. Open gym from 0900-1100. ==================================================== Yoga with Nina 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 2...Read More
TODAY, August 15 @ 0915; Muscle Up Skills Class. Please show up 10-15 minutes prior to warm up your shoulders thoroughly so the class can start at 0915. Calling all competitors – competition WOD TODAY at 11:30am at CFR7! Click Here! ======================================================================================================================================= Fitness: Back squats, 6×2 (A) Performance: Back squat, find a heavy single* *3 second pause at the...Read More
This Saturday, August 15 @ 0915; Muscle Up Skills Class. Please show up 10-15 minutes prior to warm up your shoulders thoroughly so the class can start at 0915. Calling all competitors – competition WOD this Saturday at 11:30am at CFR7! Click Here! ***B&R Barbell Club***Friday, August 14 will be Open Gym Session time from 1700-1930 (5:00pm-7:30pm)....Read More
This Saturday, August 15 @ 0915; Muscle Up Skills Class. Please show up 10-15 minutes prior to warm up your shoulders thoroughly so the class can start at 0915. Calling all competitors – competition WOD this Saturday at 11:30am at CFR7! Click Here! ***B&R Barbell Club***Friday, August 14 will be Open Gym Session time from 1700-1930 (5:00pm-7:30pm)....Read More
This Saturday, August 15 @ 0915; Muscle Up Skills Class. Please show up 10-15 minutes prior to warm up your shoulders thoroughly so the class can start at 0915. Calling all competitors – competition WOD this Saturday at 11:30am at CFR7! Click Here! ***B&R Barbell Club***Friday, August 14 will be Open Gym Session time from 1700-1930 (5:00pm-7:30pm)....Read More
Free class tonight at 6:30 pm. Bring your friends (no CF experience required)! This Saturday, August 15 @ 0915; Muscle Up Skills Class. Calling all competitors – competition WOD this Saturday at 11:30am at CFR7! Click Here! ***B&R Barbell Club***Friday, August 14 will be Open Gym Session time from 1700-1930 (5:00pm-7:30pm). Play nice!!!***** ================================================================================================================= Fitness & performance:...Read More
