Maplewood, MO Firefighter, Ryan Hummert, 22, was killed by sniper fire July 21st 2008 when he stepped off his fire truck responding to a call. He is survived by his parents Andrew and Jackie Hummert. “Ryan” 5 Rounds For Time: 7 Muscle-Ups 21 Burpees**Each Burpee terminates with a jump 1 foot above max standing reach...Read More

“Helen” 3 rounds for time: Run 400m 21 kettlebell swings (24/16) 12 pull-ups (Compare to: 12/2/14) ” 15-20 Minutes GOAT WORK – Gymnastics:  Pick Gymnastics Skill and work for 15 mins (HS Walk, Muscle up, Pull-up, whatever your weakness is!)Read More

Competition Team Wod is back this Saturday at 1130, Bring it! ============================================================================================================ 3 Min Max Distance HS Walk (accumulate distance) Split Jerk: 1-1-1-1-1-1-1 (ME) Split from back rack is okay.  Going for heaviest load.Read More

***Free class tonight at 6:30 pm. Bring your friends (no CF experience required)!*** This Just in: Competition Team Wod is back this Saturday at 1130! Bring it! ==================================================================================================================================== E2MOM: 2 Power Cleans (185/125 Rx) (135/95 Fx) 4 Wallballs (10′ target 20/14)* *Add 4 wallball shots each round until you can’t accomplish the work within the...Read More

21-18-15-12-9-6-3 Box Jumps (24/20″) GTOH w/Plate (45/25 Rx, 25/15 Fx) Pushups EMOM 8:  3, 5, or 7 Strict Pullups (choose a number to stick with)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

***LABOR DAY MONDAY SCHEDULE*** CROSSFIT Classes: 2 Wod times, RESERVE PLEASE, 0900 and 1000, please reserve in the event of the need for more class times. BARBELL CLUB: Will be training from 1000-1200 ============================================================================================================================================================ Hang Snatch (full): 5 x 2 RX: ME FX: A AMRAP 12: 100 Double Unders 50 WBS 20/14 30 Cal row 10...Read More

***LABOR DAY MONDAY SCHEDULE*** CROSSFIT Classes: 2 Wod times, RESERVE PLEASE, 0900 and 1000, please reserve in the event of the need for more class times. BARBELL CLUB: Will be training from 1000-1200 ============================================================================================================================================================We’re all family!!! The best of both worlds.   Buiding DT: E3MOM 15 (every 3 minutes you hit the lift, increasing each time...Read More

***LABOR DAY MONDAY SCHEDULE*** CROSSFIT Classes: 2 Wod times, RESERVE PLEASE, 0900 and 1000, please reserve in the event of the need for more class times. BARBELL CLUB: Will be training from 1000-1200 ============================================================================================================================================================ Weighted Pull Ups 5 x 2 AHAP * 2-10# heavier than last week AMRAP 15: 5 hand release over the bar Burpees...Read More

***LABOR DAY MONDAY SCHEDULE*** CROSSFIT Classes: 2 Wod times, RESERVE PLEASE, 0900 and 1000, please reserve in the event of the need for more class times. BARBELL CLUB: Will be training from 1000-1200 ============================================================================================================================================================ Team Wod: “The Rope” Teams of 4: 2 working at a time For Time: 200m Medball Run 20/14 (All/2 balls) 10 Rope...Read More