This weekend: Saturday, June 11: Come out to The National Mall to support all the BCF/CFR7 members competing in Flex on The Mall! Sunday, June 12, 1:00pm: Free Running Clinic at Washington and Lee High School Track =================================================== Deadlift: 5 x 65%, 75% and 5+ x 85% *When you start a new four-week cycle, add...Read More

This weekend: Saturday, June 11: Come out to The National Mall to support all the BCF/CFR7 members competing in Flex on The Mall! Sunday, June 12, 1:00pm: Free Running Clinic at Washington and Lee High School Track ================================================ Next Week: Wednesday, June 15, 6:30-8:00pm: Free Movement Screening and Injury Assessment with Lauren Cary of The...Read More

This weekend: Saturday, June 11: Come out to The National Mall to support all the BCF/CFR7 members competing in Flex on The Mall! Sunday, June 12, 1:00pm: Free Running Clinic at Washington and Lee High School Track ================================================ Next Week: Wednesday, June 15, 6:30-8:00pm: Free Movement Screening and Injury Assessment with Lauren Cary of The...Read More

Tonight: Free Chiropractic Treatment from 5:00-6:30pm! Free Class at 6:30pm– invite your friends! ================================================ This weekend: Saturday, June 11: Come out to The National Mall to support all the BCF/CFR7 members competing in Flex on The Mall! Sunday, June 12, 1:00pm: Free Running Clinic at Washington and Lee High School Track ================================================ Next Week: Wednesday,...Read More

Tomorrow Night: Free Chiropractic Treatment from 5:00-6:30pm courtesy of Arlington Pain and Rehab. ========================================================================== Clean: 5 x 3 low Hang Clean (A;Squat/Top of knee)   Death by 10m sprint: *Perform a 10m sprint for every minute as long as possible ex:1:00=10m, 2:00=20m, 3:00=30m, etc. *score is last successful roundRead More

Yoga today at 10:00am! Free for members, $10 for friends. ================================================= Split Jerk 6 x 2 (A) *From the Rack   AMRAP 9: 2-4-6-8-10, etc. OHS 115/80, 95/65 Ring DipsRead More

Free Class today at 12:00pm! Invite a friend and join them in a fun, free, all levels workout! ================================================================ Good Mornings: 5 x 5 (A)   3 Rounds for time: 8 Strict HSPU Fx: 10 Kipping 10 Deadlifts 225/155, Fx:185/125 then 3 Rounds for time: 10 Strict C2B Fx: Strict Pull ups 20 WBS 20/14...Read More

Bench Press 5@75%, 3@85 and 1+ @95%   2016 Regionals Individual WOD 7: (RX+) For time: 21 thrusters 95/65 3 legless rope climbs 15 thrusters 95/65 2 legless rope climbs 9 thrusters 95/65 1 legless rope climb Time cap: 6:00 Scaled: For Time: 21 Thrusters 95/65, FX 75/55 3 Rope Climbs Fx: 9 C2B 15...Read More

Weighted Pull Ups 5 x 3 (ME) After the 5th set immediately go into a ME BW Set of Pull ups   Partner WOD (one partner working at a time): 60 Double unders (each) 50 OHS 135/95, Fx: 95/65 40 Pull Ups 30 Power Cleans and Jerks 135/95, Fx: 95/65 20 HR Burpees Over Bar...Read More

Save the Date for these upcoming events!  Sunday, June 12, 1:00pm @ Washington & Lee Track: Free Running and Pacing Clinic Saturday, July 16, 7:05pm @ Nationals Park: BCF & CFR7 Nationals Game Saturday, August 27, 4:30pm @ CrossFit Route 7: 4th Annual Ballston CrossFit/CFR7 AM vs PM Throwdown and Summer BBQ! ====================================================================== Tonight in...Read More