Strength: EMOTM 10: 3 push presses, choose weight   Metcon: 3 rounds (rotate stations after each minute) 40 second work/20 seconds rest intervals of: Pull-ups Handstand pushups Toes to bars Box jumps, 24/20 Row for caloriesRead More

Black and Red Barbell meets at 9am. Open gym from 9-11am. ==================================================== Yoga with Nina 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...Read More

Strength: Clean and jerk technique   Metcon: In teams of two, AMRAP 30: 3 muscle ups (Scale: 6 pull ups; 6 ring dips) 6 thrusters, 135/95 9 bastards *While one partner completes the rounds, the other partner will complete a 400m run. Upon completion of the run, partners will switch. Score is total rounds.Read More

Strength: Deadlift, 3×10 (A)   Metcon: 9-15-21: Push press, 95/65 Box jumps, 24/20 Toes to barsRead More

DODGEBALL WARMUP! (with a fitness twist!)   Strength: Kipping ring dip technique and/or 4x ME sets ring dips Metcon: 4 rounds for time: Row 300m 30 wallball shots, 20/14 10 ring rowsRead More

Strength: Power clean + 2 jerks, 6×1.2 (A) Metcon: “Man Test” AMRAP 10: Clean & jerk (BW/70%BW)Read More

Metcon: “Angie” For time: 100 pull-ups 100 pushups 100 sit-ups 100 air squatsRead More

Thanks everyone for the great Yelp review posts over the past 2 weeks (sorry – I forgot to do the drawing last week)! At the end of the 6:30am WOD, we’ll have a drawing to see who wins the free CFR7 t-shirts or socks: Bridgette, Tom S, Erika, Brie, Dale, Tracey, Erin B, Eric R,...Read More

Come test your fitness in a paintball battle between BCF & CFR7 athletes!! Hogback Mountain Paintball. Price $45 for everything ($15 for 500 more paintballs if you are trigger happy. Friends welcome to join! 9am – 12:30pm. You can just show up at 9am if you decide to go last minute. ================================================================== Black and Red Barbell...Read More

Tomorrow, Sunday April 12th, come test your fitness in a paintball battle between BCF & CFR7 athletes!! Hogback Mountain Paintball. Price $45 for everything ($15 for 500 more paintballs if you are trigger happy. Friends welcome to join! 9am – 12:30pm ================================================================== Fitness & performance: CrossFit Total: Back squat, find 1RM Press, find 1RM Deadlift, find...Read More