EMOM 20: Odd: 5 TNG Power Cleans 65% of 1RM Even: 200m run   AMRAP 10: 20 Double Unders 10 C2B (use hand protection!) Fx: pull-ups (then scale to ring rows)   If time (or on your own): 2 rounds of 2 min plank holds with 1 min restRead More

Deadlifts: 7@80%, 5@85%, 3@90% AMRAP 3, 5 and For time. 20 Cal Row 30 WBS 20/14 (yes, we know we are squatting a lot this week – squats are awesome!) 20 T2B 30 Box Jumps 24″ 20 Burpees 30 S2OH 135/95 Rest 1:00 between AMRAPs FX: 20″, 115/80 Athletes should focus on pacing, efficiency of...Read More

***Free class tonight at 6:30 pm. Bring your friends (no CF experience required)!*** ==================================================================================================================================== 4 Sets, not for time of: a) 2 strict HSPU + 3 Kipping HSPU b) 1 Strict Mu + 2 Kiping Muscle UPs Fx:2) 4 Wall walks with pushup, b) 2 Strict Pull ups + 3 Strict C2B Pull Ups +...Read More

Celebrating the unification of love and gains. Congratulations Jennifer and David Doughton. ==================================================================================================================== Front Squat: 5 x 2 @ 75% of 1RM Back Squat then, perform one ME Back Squat Set AMRAP 10: Ascending by 2’s of: Dead Lift 135/95 Hang Power Cleans 135/95 *10 Lateral Hops over bar after each round FX: 115/80Read More

Black and Red Barbell meets at 9 am. Open gym from 0900-1100. ==================================================== Yoga with Jenna 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...Read More

Bench Press: 16 Minutes to Establish a 3RM Bench 4 Rounds for time: 5 Power Snatches 145/100 10 HSPU 15 Box jump overs 20″ FX: 115/80, HR Pushups, Land on top of box and switch sides.Read More

Looking to improve your kipping pull-up? Butterfly pull-up? Muscle-up? Kipping HSPU? Join Coach Tucker for a fun skills class from 1:15-2:15pm this Saturday, October 10th at BALLSTON CROSSFIT! ================================================================================================== 18 Minutes to Find: Heavy Double: Clean and jerk (not touch and go/full) 6 Rounds for time: 10 Front Squats 135/95 10 Push Jerks 135/95 FX: 115/80...Read More

Looking to improve your kipping pull-up? Butterfly pull-up? Muscle-up? Kipping HSPU? Join Coach Tucker for a fun skills class from 1:15-2:15pm this Saturday, October 10th at BALLSTON CROSSFIT! ================================================================================================== Back Squats: 7@80%, 5@85%, 3@90%, AMRAP 16: 200 meter Run 10 C2B Pull ups 15 HR Push ups 20 Alternating KB Pistols 16/12kg Fx: Pull ups, LungesRead More

Looking to improve your kipping pull-up? Butterfly pull-up? Muscle-up? Kipping HSPU? Join Coach Tucker for a fun skills class from 1:15-2:15pm this Saturday, October 10th at BALLSTON CROSSFIT! ================================================================================================== Partner Wod: Buy In: 200 double Unders 5 Rounds: 15 T2B 15 Deadlifts 225/155 15 Box Jumps 30/24 Cash out: 200 Double Unders FX: 155/105, 24/20, 100 double...Read More

***Free class tonight at 6:30 pm. Bring your friends (no CF experience required)!*** Looking to improve your kipping pull-up? Butterfly pull-up? Muscle-up? Kipping HSPU? Join Coach Tucker for a fun skills class from 1:15-2:15pm this Saturday, October 10th at BALLSTON CROSSFIT! ============================================================================================================== EMOM 10: 1 Power Snatch + 1 Low Hang Snatch(knee) + 1 OHS starting...Read More