Monday, November 6, 2017


Monday, November 6, 2017

Thursday, November 9th at 5:30 pm, Runnng Clinic. Running is one of the most challenging things a person can do. Whether for short distance at high speeds or long distances at a moderate or slower pace. It is definitely difficult if you don’t have the technique. Join us with Philip from Potomac River Running Vienna for a running clinic to better prepare you for the Workout of the day.


Get excited BCF, CFR7 and CFSA members! We’re stoked to announce the 6th annual BCF/CFR7 vs. CFSA Throwdown! Come cheer on your top athletes in a fun, friendly competition!  Bring some beers and friends and support our community! This year will be hosted by CrossFit South Arlington (607 S Ball St, Arlington, VA 22202). We recommend carpooling/uber as parking is limited.

Let us know if you’re coming via our Facebook event! We would love to have a HUGE community turnout to support our top athletes in this fun and friendly competition!


Strength and Skill Schedule:
Monday: Press Complex
Tuesday: Power Clean
Wednesday: 2RM Back Squat
Thursday: Snatch Complex
Friday: Deadlift
Saturday: Hero WOD “Armistice withTEAM RWB
Sunday: Bench Press/ Mainsite WOD


Shoulder Press 1-1-1
Push Press 3-3-3
Push Jerk 5-5-5
*Goal is to gradually increase in load from one movement to the next, with each final set being maximal.

10 Shoulder Press
15 OHS
20 Push Press
25 Front Squats
30 Push Jerks
35 Back Squats
For time.

RX+: 115/75
RX: 95/65
FX: 75/55

Time cap: 12 minutes.
*To find appropriate scaling, athlete should be able to complete shoulder press UB or with no more than two sets.

From – April 4, 2013