For those who like to plan ahead 🙂 5/3/1 Schedule for the week: Monday: Deadlift Wednesday: Press Thursday: Back Squat Saturday: Bench Press Benchmark WODs: Tuesday: Karen Friday: Loredo Special Occasion WOD:  Wednesday, 7:30pm: Join Kevin Pei for a celebratory High School Graduation WOD! ================================================ Having pain/tightness?!? Chiropractors from Arlington Pain and Rehab will be...Read More

10am Yoga today with Jenna! $10 for friends, free for members. ==================================================== Pull Up Development: RX: 3-5 sets of 2 Strict + 3 Strict C2B + 4 kipping + 5 Kipping C2B FX: 2 Strict +3 kipping + 4 Kipping C2B *Rest as needed, Butterfly is allowed. **RX+ throw in a bar muscle up or...Read More

Join us for a fun afternoon and evening of friendly CrossFit competition between the BCF/CFR7 morning and evening athletes! Everyone should come out and support our athletes who are competing and enjoy a BBQ (catering provided, free for members and $10/non-members) and a few drinks (BYOB) while cheering on your fellow CF friends! Family and...Read More

BCF and CFR7 Nationals game July 16th!!! Make sure you reserve and purchase your spot. Tickets are $23 this year (pavilion section) and unfortunately they don’t have the free beer deal this year. Friends are welcome. Members need to reserve their space by sending money via PayPal to [email protected] or [email protected] via PayPal (be sure...Read More

Black & Red Barbell Club’s coach and competitive athlete John Bova will be hosting two weightlifting “mini camps” at Ballston CrossFit intended to increase speed and efficiency in the snatch and clean & jerk.  Each “mini camp” will be comprised of two 2-hour classes, which will include a weightlifting-specific dynamic warm-up, 90 minutes of hands-on...Read More

Tonight, 6:30-8:00pm: Free Movement Screening and Injury Assessment with Lauren Cary of The Jackson Clinics Physical Therapy **RESERVE YOUR SPOT** ==================================================================== SIGN UP NOW for an exciting opportunity to improve your Olympic Weightlifting with John Bova!  Black & Red Barbell Club’s coach and competitive athlete John Bova will be hosting two weightlifting “mini camps” at Ballston...Read More

Free Class tonight at 6:30pm! Tonight the Main WOD and the Free Class will be doing the same workout so there’s never been a better time to bring a friend! ================================================================= Tomorrow: Wednesday, June 15, 6:30-8:00pm: Free Movement Screening and Injury Assessment with Lauren Cary of The Jackson Clinics Physical Therapy **RESERVE YOUR SPOT** ====================================================================...Read More

Congratulations to everyone who competed at Flex on the Mall this past weekend, and a big thank you to everyone who came out to support our teams! ================================================================================================ Wednesday, June 15, 6:30-8:00pm: Free Movement Screening and Injury Assessment with Lauren Cary of The Jackson Clinics Physical Therapy **RESERVE YOUR SPOT** ================================================================================================ For Time: 21-15-9: Hang...Read More

Yoga today at 10:00 am with Claire. Free for members, $10 for friends! Running Clinic today at 1:00pm with Tucker and Meg at Washington and Lee High School Track! Learn proper technique and tips on pacing. ================================================== Next Week: Wednesday, June 15, 6:30-8:00pm: Free Movement Screening and Injury Assessment with Lauren Cary of The Jackson...Read More

Head down to the National Mall today to cheer on the many teams from BCF and CFR7 who are competing in FLEX ON THE MALL 2016! You can check out the competition schedule for the day here.  ============================================================================= Free class today at 12:00pm! Invite a friend and join them in a fun and free workout!...Read More