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

CrossFit Route 7 is proud and honored to host 31 Heroes, On August 6, 2011, a tragedy shook the military community and Americans everywhere.  In a single instance, America lost 30 military service members, many of whom were members of the Navy SEAL community—and one military K9– when an Extortion 17 helicopter was downed in Afghanistan.  The...Read More

Tomorrow!!! We are honored to be a registered host for 31 Heroes!  Click here to register and donate. Locate CrossFit Route 7 or Ballston CrossFit under Virginia and follow instructions.  Lets make this an event to remember! =============================================================================================================================================================== Fitness & performance: Power cleans, 10×1 (A – 85%) Split jerk, 10×1 (A – 85%) 50 pull-ups for...Read More

Lets Get ready for Saturday! We are honored to be a registered host for 31 Heroes!  Click here to register and donate. Locate CrossFit Route 7 or Ballston CrossFit under Virginia and follow instructions.  Lets make this an event to remember! ========================================================================================================================= Fitness: Front squat, 5×3 (A) Performance: Front squat, 5×3 (A)* *Pause three seconds...Read More

Lets Get ready for Saturday! We are honored to be a registered host for 31 Heroes!  Click here to register and donate. Locate CrossFit Route 7 or Ballston CrossFit under Virginia and follow instructions.  Lets make this an event to remember! ========================================================================================================================= Fitness: Power clean; push press; jerk, 5×2.2.1 (A) Performance: 1 power clean to...Read More

Free class tonight at 6:30 pm. Bring your friends (no CF experience required)! Lets Get ready for Saturday! We are honored to be a registered host for 31 Heroes!  Click here to register and donate. Locate CrossFit Route 7 or Ballston CrossFit under Virginia and follow instructions.  Lets make this an event to remember! ===================================================================================================================================...Read More

Congratulations to Virginia’a own Ben Smith.  The 2015 CrossFit Games Fittest Man on Earth! Lets Get ready for Saturday! We are honored to be a registered host for 31 Heroes!  Click here to register and donate. Locate CrossFit Route 7 or Ballston CrossFit under Virginia and follow instructions.  Lets make this an event to remember!...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

Fitness & performance: Back squat, 10×3 (A; 80-85%) Fitness: Run 400m Then 30-20-10: Kettlebell swings, 24/16 Pull-ups Then run 400m Performance: Run 400m Then 30-20-10: Kettlebell swings, 32/24 Chest to bar pull-ups Then run 400mRead More

2015 CrossFit Games have commenced!  http://games.crossfit.com ***Just Added!!!Learn how to climb a rope. Saturday, July 26, 0915-1000 here at R7. Methods and progressions to get you ready for 31 Heroes.*** =========================================== Fitness & performance: Push press, 4×4 (A) Fitness & performance: AMRAP 9: 3 push jerk 3 toes to bar 6 push jerk 6 toes...Read More