Wednesday, November 8, 2017


Wednesday, November 8, 2017

Free CrossFit Tonight at 6:45 pm. No CrossFit Experience needed. Bring a friend and sign up HERE:


Thursday, November 9th at 5:30 pm, Running 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!



In between initial warm-up sets, athletes perform Ring Dips
RX+: 5 ME sets (UB)
RX: 5 sets of 10 reps (do not need to be UB)
FX: 5 sets of 5 negatives or 5 ring push-ups

10 Minute AMRAP
10 Double Unders/10 Wall Ball
20 Double Unders/20 Wall Ball
30 Double Unders/30 Wall Ball, …etc.