Black and Red Barbell meets at 9am. Open gym from 9-11am. ==================================================== Yoga with Jenn at Ballston Crossfit at 10am (dress WARM – with the cold weather it’ll be chilly in the box). Members of both boxes get free classes and for non-members its $10. BCF is located at 1110 N Glebe Arlington VA 22201. It...Read More
Open gym Saturday only runs from 11-12. Foundations will start at 11am as well. Sorry for the inconvenience! ===================================== Technique work for power clean and split jerk Strength: Power clean to front squat to split jerk, 10×1.2.1 (A) Weighted (back rack) lunges, 3×10 (A) *Complex is one power clean to two front squats to one...Read More
Friday is a regular schedule. Lets get it! ============================================================= Technique/Skill: Chest-to-bar pullups Metcon: CrossFit Open 15.2 Every 3 minutes for as long as possible complete: From 0:00-3:00 2 rounds of: 10 overhead squats (95 / 65 lb.) 10 chest-to-bar pull-ups From 3:00-6:00 2 rounds of: 12 overhead squats (95 / 65 lb.) 12 chest-to-bar pull-ups From 6:00-9:00...Read More
ALL CLASSES TODAY ARE CANCELLED! Be safe. Ballston CrossFit will be running a limited schedule (check the FB page or WOD post for updates) – feel free to WOD at BCF if you can get there. Be careful! Please bring a change of shoes to BCF if you do make it out there to try...Read More
If you are signed up for the CrossFit Open and have completed 15.1/15.1(a) make sure you enter your scores before 8pm tonight (Monday), that way the scores count and can be validated by your coaches! Great job week 1, be excited for the next four weeks! ======================================================= Strength: Back squat, 3×10 (A) Metcon: 20-15-10-5: Games...Read More
Gym is closed today. Black and Red Barbell meets at 9am. ==================================================== Yoga with Jenna at Ballston Crossfit at 10am (dress WARM – with the cold weather it’ll be chilly in the box). 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...Read More
BCF/CFR7 – the Open is here!! 15.1 looks awesome, I’m stoked to get after it!! I just want to clarify a few things regarding the 2015 Open at BCF/CFR7. Members can do the WOD at either box (regardless of membership type). BCF is doing 15.1 during all Sat WODs. If you are visiting the other box,...Read More
BCF/CFR7 – the Open is here!! 15.1 looks awesome, I’m stoked to get after it!! I just want to clarify a few things regarding the 2015 Open at BCF/CFR7. Members can do the WOD at either box (regardless of membership type). CFR7 is doing the WOD at all Friday WODs and BCF at all Sat WODs. If...Read More
