Strength: Press, find a heavy triple   Metcon: 3 rounds for time: 30 Calorie Row 25 KB swings Fx: 24/16 20 ring dips 15 toes to bar 10 pull-upsRead More

Strength: EMOTM 10: 3 back squats, 75% of 1RM Then, 5 box jumps (higher than waist)   Metcon: AMRAP 12: 6 thrusters, 125/85 9 games standard box jumps 24/20 12 burpees over barRead More

The Open is a good test of fitness. As leaders, we encouraged everyone to participate in this five week competition for a variety of reasons. These five weeks are an excellent opportunity to see where you are at, how far you’ve come (it was INCREDIBLE and INSPIRING to see all of the muscle up PR’s...Read More

Black and Red Barbell meets at 9am. Open gym from 9-11am. ==================================================== Yoga with Julia 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: Power clean, work to a heavy single! then, Bench press, 5×3 (A)    Read More

Technique: Muscle-up and double under technique   Metcon: CrossFit Open Workout 15.3 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, Teen Boys 16-17, Teen Girls 16-17) Complete as many rounds and reps as possible in 14 minutes of: 7 muscle-ups 50 wall-ball shots 100...Read More

Strength: Power snatch to snatch balance, 10×1.2 (A) *Complex is one power snatch to two snatch balances.   Metcon: EMOTM 20: Evens: row 15 calories Odds: 2 snatches, 75% of complexRead More

Strength: Front squat to jerk, 10×1 (A) Metcon: AMRAP 12: 12 handstand pushups 12 kettlebell swings, 24/16* 12 sit-ups 200m run *Games Standard kettlebell swingsRead More

EMOTM 10: Evens: 5 muscle ups Odds: 5 box jumps (high – athletes choice)   AMRAP 15: 5 power cleans, 145/100 15 wallball shots, 20/14* 30 double unders *Each time you drop the wallball shots, add 5 double unders to rep count for remainder of the workout.Read More

Make sure you enter your CrossFit Open 15.2 scores before 8pm Monday night! Great job this week. ====================================================================== Strength: Deadlifts, 5×5 (A) Metcon: 5 rounds for time: Row 200m 10 shoulder to overhead, 115/80* 10 burpees over bar *Each time you drop the shoulder to overhead, add 2 burpees to rep count for remainder of...Read More