Register here for the CrossFit Open! CLICK HERE ======================================================================= Back squat, 5×5 (A) 4 rounds of: 2 minutes of rowing 1 minute of chest to bar pull-ups *Score is total calories rowed and pull-ups completed.Read More

Sign-up for the CrossFit Open NOW! We have 1 week! CLICK HERE =================================================== Snatch and power snatch technique   Open 14.1 10 min AMRAP: 30 double unders 15 power snatches, 75/55Read More

Register here for the CrossFit Open! CLICK HERE ======================================================================= Deadlifts, 5×5 (A)   5 rounds for time: 10 overhead squats, 105/75 10 HSPURead More

All morning and evening classes are CANCELLED! 5:30, 6:30, and 7:30am are cancelled and removed from the calendar. Classes will resume at 12 noon. Sorry for the inconvenience! Be safe and be warm! The noon workout is on as planned.   Register here for the CrossFit Open! CLICK HERE ======================================================================= Muscle up technique and EMOM...Read More

7:30pm class tonight is closed because of the impending snow storm. Be safe, and warm.   Sign-up for the CrossFit Open NOW! We have 11 days. CLICK HERE ===================================== Push Press, 5×2 (A)   Tabata intervals of: Burpees* American Kettlebell swings, 24/16 Box jumps (games standard), 24/20 Score = total reps *Burpees must finish by...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

The 2015 CrossFit Games, starts Thursday, February 26 This is our very first CrossFit Open as a gym and we’re PUMPED! The road to the Games starts with the Open. The Open is 5 weeks long, with a different workout announced each week. Athletes do the workouts and enter their scores in the worldwide leaderboard....Read More

The 2015 CrossFit Games, starts Thursday, February 26 This is our very first CrossFit Open as a gym and we’re PUMPED! The road to the Games starts with the Open. The Open is 5 weeks long, with a different workout announced each week. Athletes do the workouts and enter their scores in the worldwide leaderboard....Read More

The 2015 CrossFit Games, starts Thursday, February 26 This is our very first CrossFit Open as a gym and we’re PUMPED! The road to the Games starts with the Open. The Open is 5 weeks long, with a different workout announced each week. Athletes do the workouts and enter their scores in the worldwide leaderboard....Read More

The 2015 CrossFit Games, starts Thursday, February 26 This is our very first CrossFit Open as a gym and we’re PUMPED! The road to the Games starts with the Open. The Open is 5 weeks long, with a different workout announced each week. Athletes do the workouts and enter their scores in the worldwide leaderboard....Read More