FREE Mother’s day yoga this Sunday at BCF! 10am yoga is open to any and all, members, non-members, all the moms come on out and start the day off treating yourself to an our of expertly coached yoga and be more relaxed and healthful for your Mother’s day brunch or hang-outs. See you there! =====================================================================================================...Read More

Strength: Deadlift, 5×3 (80-85%) Metcon: In teams of two, AMRAP 15: 10 power snatches, 75/55 10 overhead squats, 75/55 10 hand off ground (HOG) pushups *Other partner will complete a 200m medball carry (20/14). Upon completion, partners will switch tasks. **Score is rounds completed.Read More

Strength: Press, find a heavy triple Metcon: Tabata intervals of: Ring rows Handstand pushups Toes to bar Games Std. Box Jumps (32/24)Read More

Metcon: “Helen” 3 rounds for time: Run 400m 21 kettlebell swings, 24/16 12 pull-ups Strength: Fitness & performance: EMOTM 10: 3 back squats* *Choose weightRead More

Permanent space UPDATE: We met with our General Contractor on Friday and they’re [slowly] making progress on the build-out of our permanent facility in the back bay. The County has required pretty substantial changes to the plans due to the usage change of the space. These changes have taken considerably longer than expected as the...Read More

Black and Red Barbell meets at 9am. Open gym from 9-11am. ==================================================== Yoga with Nina at Ballston Crossfit at 10am. Members of both boxes get free classes and for non-members its $10. 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...Read More

Strength: Snatch balance, 10×1 (A) Metcon: 3 rounds: 10 power snatches 95/65 15 pull-ups 200m sprint Rest exactly 1 minRead More

Due to light demand for our evening WODs, we’re going to adjust our schedule and have 2 WODs each evening (rather than 3). Put in your vote if you have a preference of having them at 5:30pm & 6:30pm versus 6pm & 7pm: https://apps.facebook.com/my-polls/bmarrm ================================================================ Strength: Back squat, 6×3 (85%) Metcon: For time: 30 kettlebell...Read More

Due to light demand for our evening WODs, we’re going to adjust our schedule and have 2 WODs each evening (rather than 3). Put in your vote if you have a preference of having them at 5:30pm & 6:30pm versus 6pm & 7pm: https://apps.facebook.com/my-polls/bmarrm ================================================================ Turkish Get-ups In teams of 2, AMRAP 20: While first...Read More

Strength: Push jerk to split jerk, 10×1.1 (A)   Metcon: AMRAP 12: 6 power clean, 115/80 9 front squats, 115/80 12 burpees  Read More