WOD / Events

Gym is closed today.

B&R Barbell will not be meeting today for its normal session, as many of our athletes and coaches are competing in the Baltimore Weightlifting Open! If you want to come support or check out a meet, here’s the info: https://www.eventbrite.com/e/2015-baltimore-open-tickets-14856890359

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Yoga with Alexis 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 the Route 66 exits to Ballston (either Glebe Rd. westbound or Fairfax Dr. eastbound). If you drive, there is plenty of street parking within 2-3 blocks of BCF. There is parking on N. Vernon St. and Vermont Street on the other side of Glebe Rd. as well as parking available on N. Vernon St and 13th Street (these spaces are not zoned and open parking). There is a huge pay parking garage under the space and you can also pay $1 to park at the Ballston Mall (4-5 blocks away).

B&R Barbell will not be meeting today for its normal session, as many of our athletes and coaches are competing in the Baltimore Weightlifting Open! If you want to come support or check out a meet, here’s the info: https://www.eventbrite.com/e/2015-baltimore-open-tickets-14856890359

Open gym is cancelled today as well

The 2015 CrossFit Games, starts Thursday, February 26

This is our very first CrossFit Open as a gym and we’re PUMPED! The road to the Games starts with the Open. The Open is 5 weeks long, with a different workout announced each week. Athletes do the workouts and enter their scores in the worldwide leaderboard. It is a fun, challenging, and exciting time because ANYONE can compete. This year includes a scaled division, so athletes of all ability levels can join in. We highly encourage you to register for the Open and participate in the worldwide CrossFit community. We guarantee you’ll do things you never thought possible. The registration fee is $20. Go here to register and select CrossFit Route 7 as your affiliate. Let’s do this!

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Hang power clean, 6×3 (A)

10-9-8-7-6-5-4-3-2-1:
Power clean, 135/105
Handstand pushups

Heads up! Open gym is cancelled this upcoming Saturday (2/7). But good news, starting next week, there will be open gym time on both Saturday and Sunday every week, 11-1 on Saturdays and 9-12 on Sundays!!!

The 2015 CrossFit Games, starts Thursday, February 26

This is our very first CrossFit Open as a gym and we’re PUMPED! The road to the Games starts with the Open. The Open is 5 weeks long, with a different workout announced each week. Athletes do the workouts and enter their scores in the worldwide leaderboard. It is a fun, challenging, and exciting time because ANYONE can compete. This year includes a scaled division, so athletes of all ability levels can join in. We highly encourage you to register for the Open and participate in the worldwide CrossFit community. We guarantee you’ll do things you never thought possible. The registration fee is $20. Go here to register and select CrossFit Route 7 as your affiliate. Let’s do this!

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Front squat, find a 1RM

30-20-10:
Thrusters, 85/55
*Row 500m after each round.

Heads up! Open gym is cancelled this upcoming Saturday (2/7). But good news, starting next week, there will be open gym time on both Saturday and Sunday every week, 11-1 on Saturdays and 9-12 on Sundays!!!

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“2015 Nutter Chipper”
For time:
20 air squats
15 power snatches (95/65)
20 burpees
15 power cleans (95/65)
20 sit-ups
15 overhead squats (95/65)
20 pull-ups
15 push jerks (95/65)
20 push-ups
15 deadlifts (95/65)

Heads up! Open gym is cancelled this upcoming Saturday (2/7). But good news, starting next week, there will be open gym time on both Saturday and Sunday every week, 11-1 on Saturdays and 9-12 on Sundays!!!

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Snatch, 6×3 (A)

AMRAP 10:
5 kettlebell hang snatches, 24/16 (switch arms each round)
5 kettlebell push presses, 24/16 (switch arms each round)
5 ring rows

FREE CLASS AT 6:30pm!!! TELL YOUR FRIENDS OR BRING THEM WITH YOU!!! Free opportunity to check out the space, CrossFit and the community we are trying to build here. Sign-up online, or just show-up for a fun beginners workout and intro style session.

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Back squats, 5×5 (A)*
*Add five to ten pounds from last week.

For time:
30 wallball shots, 20/14
30 ring dips
30 wallball shots, 20/14
30 pull-ups
30 wallball shots, 20/14
30 push-ups
30 wallball shots, 20/14

We had an incredible time at the Soft Grand Opening event yesterday – thanks for making it so fun and bringing out so many new faces!!

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Yoga with Alexis 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 the Route 66 exits to Ballston (either Glebe Rd. westbound or Fairfax Dr. eastbound). If you drive, there is plenty of street parking within 2-3 blocks of BCF. There is parking on N. Vernon St. and Vermont Street on the other side of Glebe Rd. as well as parking available on N. Vernon St and 13th Street (these spaces are not zoned and open parking). There is a huge pay parking garage under the space and you can also pay $1 to park at the Ballston Mall (4-5 blocks away).

Soft Grand Opening Event and Bring a Friend WOD!

Come celebrate the start of the CrossFit Route 7 community with our Soft Grand Opening event on January 31st. We will be running workouts at 9am, 10am, 11am, and 12pm for any and all, so bring a friend (No CrossFit experience required and you do not need reservations)!!! Come check out the space, the energy, the coaches and samples from Power Supply foods as they will be setting up a table to sample their meal providing service (which is also available for delivery on location). Expect a fun filled morning of workouts, friends, food and music. Again, BRING A FRIEND! The more the merrier!

NOTE – 9am B&R Barbell Club will still be held per regular schedule.

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Turkish Get-ups for members, movement technique for beginners

With a partner complete 5 rounds, 1 min on each station:
Row for Calories
Burpees onto a 45lb bumper plate
Sit-ups
Wall Balls
*One partner working at a time