Fitness & performance: “Nate” AMRAP 20: 2 muscle ups (scale = either 4 muscle up transitions or 4 pull-ups & 4 ring dips) 4 handstand pushups 8 kettlebell swings, 32/24 Ab finisher   The Significance of the Hero WOD “Nate” Chief Petty Officer Nate Hardy was killed Sunday February 4th during combat operations in Iraq....Read More

Strength: Power snatch to snatch, 10×1.1 (A)   Metcon: 4 rounds for time: 10 overhead squats, 95/65 10 box jumps, 24/20 Run 200m  Read More

Black and Red Barbell is cancelled today. Go to Trident CrossFit to support athletes and coaches of B&R at the Cap City Open meet!   CFR7 open gym is cancelled tomorrow. ==================================================== 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...Read More

Strength: Clean & jerk, find 1RM Then EMOTM 12: 2 power cleans to 1 jerk (75% of 1RM) Choice one of the below: 1) 50 behind the neck barbell sit-ups* 2) 50 GHD sit-ups *Recommend training bars for all to start. Will need partner to hold feet.Read More

Strength: Overhead Squat, 5×3 (A)   Metcon: 4 rounds for time: 10 box jumps, 24/20 10 deadlifts, 225/155  Read More

Strength: Bench press, 5×5 (A)   Metcon: 4 rounds for time: Run 400m 20 air squats 10 ground to overhead, 115/80Read More

Metcon: Buy in: 200 double unders Then, 4 rounds for time 5 muscle ups (Scale: 2 pull ups and 2 rings per each muscle up) 10 handstand pushups 15 overhead lunges, 45/25 20 burpees Finisher: Turkish get-up practiceRead More

Strength Front squat, find a heavy triple   Metcon: In teams of two, AMRAP 10: Hang squat snatches 95/65 Run 200m *Workout is a partner AMRAP for snatches. One partner will complete 200m run and the other partner will do as many snatches as possible in that time frame. Score is total snatches.Read More

Strength: EMOTM 10: 3 push presses, choose weight   Metcon: 3 rounds (rotate stations after each minute) 40 second work/20 seconds rest intervals of: Pull-ups Handstand pushups Toes to bars Box jumps, 24/20 Row for caloriesRead 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