Strength: EMOTM 10: 2 hang (low) snatches, 75-80%   Metcon: 10 rounds: Run 200m (if weather permits, otherwise it will be switched to rowing) 20 double undersRead More

Strength: Power Clean Technique   Metcon: CrossFit Open Workout 15.4 Rx’d (Rx’d Men, Masters Men 40-44, Masters Men 45-49, Masters Men 50-54, Rx’dWomen, Masters Women 40-44, Masters Women 45-49, Masters Women 50-54) Complete as many reps as possible in 8 minutes of: 3 handstand push-ups 3 cleans 6 handstand push-ups 3 cleans 9 handstand push-ups 3 cleans 12 handstand...Read More

Skill/Technique: Turkish Get-Ups   In teams of four, AMRAP 15: Max rep power clean, 115/80 Max rep shoulder to overhead, 95/65 *While the two partners work at those stations, the third partner will complete a 8x10m farmers carry (24kg/16kg) and the fourth partner will rest. Once the suitcase carry is finished, partners will rotate stations....Read More

Strength: Press, find a heavy triple   Metcon: 3 rounds for time: 30 Calorie Row 25 KB swings Fx: 24/16 20 ring dips 15 toes to bar 10 pull-upsRead More

Strength: EMOTM 10: 3 back squats, 75% of 1RM Then, 5 box jumps (higher than waist)   Metcon: AMRAP 12: 6 thrusters, 125/85 9 games standard box jumps 24/20 12 burpees over barRead More

The Open is a good test of fitness. As leaders, we encouraged everyone to participate in this five week competition for a variety of reasons. These five weeks are an excellent opportunity to see where you are at, how far you’ve come (it was INCREDIBLE and INSPIRING to see all of the muscle up PR’s...Read More

Black and Red Barbell meets at 9am. Open gym from 9-11am. ==================================================== Yoga with Julia 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: Power clean, work to a heavy single! then, Bench press, 5×3 (A)    Read More

Technique: Muscle-up and double under technique   Metcon: CrossFit Open Workout 15.3 Rx’d (Rx’d Men, Masters Men 40-44, Masters Men 45-49, Masters Men 50-54, Rx’dWomen, Masters Women 40-44, Masters Women 45-49, Masters Women 50-54, Teen Boys 16-17, Teen Girls 16-17) Complete as many rounds and reps as possible in 14 minutes of: 7 muscle-ups 50 wall-ball shots 100...Read More

Strength: Power snatch to snatch balance, 10×1.2 (A) *Complex is one power snatch to two snatch balances.   Metcon: EMOTM 20: Evens: row 15 calories Odds: 2 snatches, 75% of complexRead More