Saturday CrossFit class at CFR7 is now at 10am. Black and Red Barbell club will still meet at 9am. Saturday free “Intro Class” (formerly 10am) is off the schedule until further notice. Hey everyone, Hogback Mountain has a private event this Sunday and Pev’s paintball was really expensive. So, we are pushing the event back 2...Read More
Saturday CrossFit class at CFR7 is now at 10am. Black and Red Barbell club will still meet at 9am. Saturday free “Intro Class” (formerly 10am) is off the schedule until further notice. Come cheer on the top men and women from BCF & CFR7 as they compete against each other in Open WOD 15.5!!!...Read More
Saturday CrossFit class at CFR7 is now at 10am. Black and Red Barbell club will still meet at 9am. Saturday free “Intro Class” (formerly 10am) is off the schedule until further notice. Come cheer on the top men and women from BCF & CFR7 as they compete against each other in Open WOD 15.5!!!...Read More
Come cheer on the top men and women from BCF & CFR7 as they compete against each other in Open WOD 15.5!!! This will be a fun, social event – come meet new friends! Feel free to bring invite your friends if they are interested in CrossFit or just want to see what you do...Read More
Come cheer on the top men and women from BCF & CFR7 as they compete against each other in Open WOD 15.5!!! This will be a fun, social event – come meet new friends! Feel free to bring invite your friends if they are interested in CrossFit or just want to see what you do...Read More
Muscle up clinic at 5:05am and 8:30am – come get your first muscle up!! ========================================================== Strength: Push jerk, 6×3 (A) Metcon: Row 300m then, 15-12-9: thrusters, 95/65* burpees** Then row 300m *Immediate 5 burpee penalty each time the barbell leaves your front rack position prior to completing the set of thrusters **Jump onto 45lb plate.Read More
Black and Red Barbell meets at 9am. Open gym from 9-11am. ==================================================== Yoga with Jenna 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: EMOTM 10: 2 hang (low) snatches, 75-80% Metcon: 10 rounds: Run 200m (if weather permits, otherwise it will be switched to rowing) 20 double undersRead More
Strength: Power Clean Technique Metcon: CrossFit Open Workout 15.4 Rx’d (Rx’d Men, Masters Men 40-44, Masters Men 45-49, Masters Men 50-54, Rx’dWomen, Masters Women 40-44, Masters Women 45-49, Masters Women 50-54) Complete as many reps as possible in 8 minutes of: 3 handstand push-ups 3 cleans 6 handstand push-ups 3 cleans 9 handstand push-ups 3 cleans 12 handstand...Read More
Skill/Technique: Turkish Get-Ups In teams of four, AMRAP 15: Max rep power clean, 115/80 Max rep shoulder to overhead, 95/65 *While the two partners work at those stations, the third partner will complete a 8x10m farmers carry (24kg/16kg) and the fourth partner will rest. Once the suitcase carry is finished, partners will rotate stations....Read More
