Fitness & performance: Back squat, 5×3 (A; 90%) Fitness & performance: For time: Run 800m Rest 120 seconds Run 600 Rest 90 seconds Run 400m Rest 60 seconds Run 200m *Score is total time.Read More

***Free class tonight at 6:30 pm. Bring your friends (no CF experience required)!*** ============================================================================================================ Fitness & performance: Press, 6×2 (A; 90%) Fitness & performance: 50-40-30-20-10: Push press, 45/35 Sit-ups KBS, 24/16Read More

Fitness and Performance: Deadlift, 5×5 (A) Fitness & Performance: 4 rounds for time: Run 400m 10 overhead squats, 155/105 FX: 115/80  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

TODAY, August 15 @ 0915; Muscle Up Skills Class. Please show up 10-15 minutes prior to warm up your shoulders thoroughly so the class can start at 0915. Calling all competitors – competition WOD TODAY at 11:30am at CFR7!  Click Here! ======================================================================================================================================= Fitness: Back squats, 6×2 (A) Performance: Back squat, find a heavy single* *3 second pause at the...Read More

This Saturday, August 15 @ 0915; Muscle Up Skills Class. Please show up 10-15 minutes prior to warm up your shoulders thoroughly so the class can start at 0915. Calling all competitors – competition WOD this Saturday at 11:30am at CFR7!  Click Here! ***B&R Barbell Club***Friday, August 14 will be Open Gym Session time from 1700-1930 (5:00pm-7:30pm)....Read More

This Saturday, August 15 @ 0915; Muscle Up Skills Class. Please show up 10-15 minutes prior to warm up your shoulders thoroughly so the class can start at 0915. Calling all competitors – competition WOD this Saturday at 11:30am at CFR7!  Click Here! ***B&R Barbell Club***Friday, August 14 will be Open Gym Session time from 1700-1930 (5:00pm-7:30pm)....Read More

This Saturday, August 15 @ 0915; Muscle Up Skills Class. Please show up 10-15 minutes prior to warm up your shoulders thoroughly so the class can start at 0915. Calling all competitors – competition WOD this Saturday at 11:30am at CFR7!  Click Here! ***B&R Barbell Club***Friday, August 14 will be Open Gym Session time from 1700-1930 (5:00pm-7:30pm)....Read More

Free class tonight at 6:30 pm. Bring your friends (no CF experience required)! This Saturday, August 15 @ 0915; Muscle Up Skills Class. Calling all competitors – competition WOD this Saturday at 11:30am at CFR7!  Click Here! ***B&R Barbell Club***Friday, August 14 will be Open Gym Session time from 1700-1930 (5:00pm-7:30pm). Play nice!!!***** ================================================================================================================= Fitness & performance:...Read More

Congratulations to our Girls Anastasia and Nicole for finishing 5th at SuperFit Delaware. Great Job girls, we’re proud of you!!! This Saturday, August 15, 0915-1000; Muscle Up Skills Class. ================================================================================================================= Fitness & Performance “Grace” For time: 30 clean & jerks, 135/95 *Compare to 10/28/2014 10:00 Time Cap Finisher: Press, 4-6×3 (A; 85%)    Read More