Reminder – please fill out our first annual CFR7 survey (you should have received an email on Friday)! This feedback is very helpful for us to improve our operations! ======================================================== Technique: Mobility   Metcon: AMRAP 20: Row 300m 20 walking lunges 15 KB Swings 24/16 10 front squats, 115/80 Ab finisher: Tabata partner medicine ball sit-ups Foam...Read More

Muscle up Monday! Free muscle up seminars at 5:05 and 8:30am! Friday Night Lights was so fun!! Thanks to everyone for coming out and cheering and congrats to the incredible performances put up by the top women and men from BCF & CFR7!!! MAKE SURE YOU ENTER YOUR 15.5 SCORE BEFORE 8PM MONDAY!!! Great job...Read More

Hey everyone, Hogback Mountain has a private event this Sunday and Pev’s paintball was really expensive. So, we are pushing the event back 2 weeks. Please update your RSVP for April 12th. NOTE: REVISED DATE/TIME April 12, 9am – 12:30pm Come test your fitness in a paintball battle between BCF & CFR7 athletes!! Hogback Mountain Paintball. Price $45...Read More

Saturday CrossFit class at CFR7 is now at 10am. Black and Red Barbell club will still meet at 9am. Saturday free “Intro Class” (formerly 10am) is off the schedule until further notice.   Hey everyone, Hogback Mountain has a private event this Sunday and Pev’s paintball was really expensive. So, we are pushing the event back 2...Read More

Saturday CrossFit class at CFR7 is now at 10am. Black and Red Barbell club will still meet at 9am. Saturday free “Intro Class” (formerly 10am) is off the schedule until further notice.   Come cheer on the top men and women from BCF & CFR7 as they compete against each other in Open WOD 15.5!!!...Read More

Saturday CrossFit class at CFR7 is now at 10am. Black and Red Barbell club will still meet at 9am. Saturday free “Intro Class” (formerly 10am) is off the schedule until further notice.   Come cheer on the top men and women from BCF & CFR7 as they compete against each other in Open WOD 15.5!!!...Read More

Come cheer on the top men and women from BCF & CFR7 as they compete against each other in Open WOD 15.5!!! This will be a fun, social event – come meet new friends! Feel free to bring invite your friends if they are interested in CrossFit or just want to see what you do...Read More

Come cheer on the top men and women from BCF & CFR7 as they compete against each other in Open WOD 15.5!!! This will be a fun, social event – come meet new friends! Feel free to bring invite your friends if they are interested in CrossFit or just want to see what you do...Read More

Muscle up clinic at 5:05am and 8:30am – come get your first muscle up!! ========================================================== Strength: Push jerk, 6×3 (A) Metcon: Row 300m then, 15-12-9: thrusters, 95/65* burpees** Then row 300m *Immediate 5 burpee penalty each time the barbell leaves your front rack position prior to completing the set of thrusters **Jump onto 45lb plate.Read More

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