Congratulations to Virginia’a own Ben Smith.  The 2015 CrossFit Games Fittest Man on Earth! Lets Get ready for Saturday! We are honored to be a registered host for 31 Heroes!  Click here to register and donate. Locate CrossFit Route 7 or Ballston CrossFit under Virginia and follow instructions.  Lets make this an event to remember!...Read More

Black and Red Barbell meets at 9 am. Open gym from 0900-1100. ==================================================== Yoga with Nina 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 2...Read More

Fitness & performance: Back squat, 10×3 (A; 80-85%) Fitness: Run 400m Then 30-20-10: Kettlebell swings, 24/16 Pull-ups Then run 400m Performance: Run 400m Then 30-20-10: Kettlebell swings, 32/24 Chest to bar pull-ups Then run 400mRead More

2015 CrossFit Games have commenced!  http://games.crossfit.com ***Just Added!!!Learn how to climb a rope. Saturday, July 26, 0915-1000 here at R7. Methods and progressions to get you ready for 31 Heroes.*** =========================================== Fitness & performance: Push press, 4×4 (A) Fitness & performance: AMRAP 9: 3 push jerk 3 toes to bar 6 push jerk 6 toes...Read More

2015 CrossFit Games have commenced!  http://games.crossfit.com ***Just Added!!!Learn how to climb a rope. Saturday, July 26, 0915-1000 here at R7. Methods and progressions to get you ready for 31 Heroes.*** =========================================== Fitness and Performance: Hang power cleans, 6×3 (A) Fitness: 15-12-9: Deadlift, 275/185 Over box jumps, 24/20 Performance: 15-12-9: Deadlift, 315/205 Over box jumps, 30/24Read More

Fitness & performance: Bar muscle up technique Click to see Technique! Fitness: AMRAP 20: 10 Curtis P’s, 75/55 – this is designed for lot’s of people to be able to FX…so go for it! 10 bastards Run 400m Performance: AMRAP 20: 10 Curtis P’s, 115/80 10 bastards Run 400m  Read More

Free class tonight at 6:30 pm. Bring your friends (no CF experience required)! =================================================================================================================================== Fitness: Snatch technique A) Snatch, 7×2 (A) B) Snatch balance; overhead squat, 7×1.1 (A) Performance: Snatch technique A) Snatch, find a heavy double B) Snatch balance; overhead squat, 7×1.1 (90% of above) Click to see Snatch Balance  Read More

Fitness: Deadlift, 5×2 (A; 5-10# heavier than last week) Performance: Deadlift, find a heavy double Then, 2×2 (90%) Fitness: 5 rounds for time: 10 ground to overhead, 95/65 20 sit-ups 30 double unders Performance: 5 rounds for time: 10 ground to overhead, 115/80 20 sit-ups 30 double undersRead More

***No Wods or Open Gym this weekend due to the B&R Open. Feel free to workout at BCF, JUST SHOW UP, NO NEED TO RESERVE! allow yourself 15 minutes or more to find parking. *** CrossFit Route 7 is hosting what we hope to be the first of many competitions.  This weekend of July 18th and...Read More

***No Wods or Open Gym this weekend due to the B&R Open. Feel free to workout at BCF, JUST SHOW UP, NO NEED TO RESERVE! allow yourself 15 minutes or more to find parking. We are looking for a couple of Volunteers to collect spectator fees at the door. If you have never seen an Olympic...Read More