CFR7 – as of midnight, we anticipate being open for morning WODs. We will update our WOD page AND Facebook if there are any schedule changes due to inclement weather. FYI – Ballston CrossFit is always open on snow days and CFR7 members are always welcome to WOD at BCF (if you can get there) if we...Read More

CFR7 – we WILL be open for morning WODs. We will update our WOD page AND Facebook if there are ever any schedule changes due to inclement weather. FYI – Ballston CrossFit is always open on snow days and CFR7 members are always welcome to WOD at BCF (if you can get there) if we...Read More

Yoga with Jenn 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 the Route 66 exits to Ballston (either Glebe Rd. westbound or Fairfax...Read More

Free class at 10am for anyone looking to tryout CrossFit or our box! Bring friends ================================ Hang clean, 7×2 (A) AMRAP 12: 3 power cleans, 135/95 5 handstand pushups 15 double undersRead More

“Barbara” 5 rounds: 20 pull-ups 30 push-ups 40 sit-ups 50 air squats *Rest exactly three minute between rounds (recorded times includes the 12 min of rest during the metcon) http://www.crossfit.com/mt-archive2/003242.htmlRead More

Big lifting day! Time to work!   Snatch to overhead squat, 10×1 (A) and then, Split jerk, 10×1 (A) Optional: Running, rowing, airdyning interval work.Read More

Back squat, 5×5 (A) *Add 5-10 pounds from last week. Muscle up technique then EMOTM 10: Evens Max rep box jumps (32/26), Odds Max rep muscle ups (or muscle up transitions)Read More

Strength: Strict press, find a heavy double   Metcon: 4 rounds for total time: Run 400m 8 push press 135/95 12 KB SDHP 32/24Read More

Happy Martin Luther King Jr. Day CFR7! Regular schedule today! ================================================ Fitness: Deadlift, 3×10 (A = same weight across all 3 sets @ ~75% or 1RM) AMRAP 3: 6 hang power cleans, 95/65 6 front rack lunges, 95/65 6 pushups *Rest 1 minute then complete AMRAP two more times (start next round where you left...Read More

Yoga with Jenn 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 the Route 66 exits to Ballston (either Glebe Rd. westbound or Fairfax...Read More