Bring some friends to WOD with us Wednesday, November 11! No CrossFit experience is needed, they can just show up to WOD with you at any WOD throughout the day! WOD for Warriors at 6:30pm! Join Team RWB at 6:30pm! https://www.facebook.com/events/1199594050070324/ Join us Saturday at CrossFit South Arlington for the 4th annual BCF vs. CFSA Throwdown. CrossFit South...Read More

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 2 blocks from the Route 66 exits to Ballston (either Glebe Rd. westbound...Read More

muscle up technique “5 Rounds for time: 5 Muscle ups 10 KBS 32kg/24kg 15 Box Jumps 24/20 FX: Ring Dips/24kg/16kg”Read More

Deadlift 5 x 5 (A) 3 Rounds of: 1:00 Overhead Walking Lunges Rx: 45/25 Fx: 25/15 1:00 Sit-ups 1:00 Wall Balls Rx: 20/14 Fx: 14/10 1:00 Rest *Score is lowest round of each movement (then add 3 lowest rounds for 3 movements)Read More

U.S. Army First Sergeant Michael “Hammer” Bordelon, 37, of Morgan City, Louisiana, assigned to the 1st Battalion, 24th Infantry Regiment, 1st Brigade, 25th Infantry Division (Stryker Brigade Combat Team), based out of Fort Lewis, Washington, died on May 10, 2005, from injuries sustained when a car bomb exploded near him in Mosul, Iraq on April...Read More

Power Snatch 6 x 2 AHAP 27-21-15-9 Row Cals Power Snatches 75/55 *courtesy competitiorstraining.comRead More

Back Squat 3 @ 85%, 3 @ 90%, 2@ 95%, PR Attempt 10 Rounds for time (20 min cap): 4 HSPU (Rx men to a 45lb plate deficit, FX women to 1 ABMAT) 5 Deadlifts 225/155 (Fx 185/25) 6 BurpeesRead More

Push Press 4 x 6 4 rounds: 50 double unders* 15 push-ups 10 box jumps Rx: 32/24 Fx: 24/20 200m run *Rx athletes: 5 push-up penalty if you don’t go unbroken (can be completed with the other push-ups)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

**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