Fitness & performance: “Jackie” For time: 1000 meter row 45 pound thruster, 50 reps 30 pull-ups *Compare to 1/3/2015 Fitness & performance: Ring dips, 4 sets of max repsRead More

Join Ballston CrossFit and Potomac River Runners at 3:00pm on Saturday, June 27th, for a fun and challenging CrossFit workout designed for runners! All fitness levels welcome and CrossFit experience is not required. This team workout will be a great cross-training challenge for runners, and is sure to leave most attendees sore for a few...Read More

BCF family, I want to keep this note as purposeful and succinct as possible. I have a very hard time with these types of things, so please bear with me. June 30th (next Tuesday), will be last day as a full-time coach at Ballston CrossFit and CrossFit Route 7. When I moved down to the...Read More

Note – we will have a 1RM Back Squat on Tuesday (lets hit some PR’s!), benchmarks Amanda and Jackie on Wed & Thurs. Plan your week and rest days accordingly! =================================================== Free meal tastings at ALL WODs Monday! Custom Fit Meals is excited to announce a national partnership with the largest fresh meal provider in...Read More

Yoga with Nina at 10am!  Good yoga article here. WOD schedule for Sunday – 11:15am,5:30pm. Please RESERVE classes (they fill up on Sunday)! ================================================================== Fitness: 5 rounds for time: 5 deadlifts, 275/180 50 double unders Performance: 5 rounds for time: 5 deadlifts, 315/200 50 double unders Finisher: Row 500m x3* *Rest 90 seconds between rowsRead More

Fitness & performance: Front squat, 5×3 (85%) Fitness & performance: In teams of two, AMRAP 15: Sprint 200m 10 pull-ups *One partner will complete a full round. Upon completion, the other partner will complete the next round. Continue until time has elapsed.Read More

Gentlemen, tonight is the “Whiskey & WOD” event, at 6:30pm. Bring your friends, all levels are welcome! BYOW, see you tonight. ==================================================================== Fitness: Power clean to clean, 10×1.1 Performance: Power clean to clean, find heavy single *Complex is one power clean to one clean. Fitness & performance: 10-9-8-7-6-5-4-3-2-1: Hang power clean, 70% of complex Kettlebell...Read More

Whiskey and WOD event TOMORROW NIGHT! See the Facebook event to join (Men Only)! https://www.facebook.com/events/513032922177059/ =========================================================================== Fitness & performance: “JT” “In honor of Navy Petty Officer 1st Class Jeff Taylor, 30, of Little Creek, VA who was killed in Afghanistan in July 2005. “My husband was a warrior and a man who believed his purpose...Read More

Whiskey and WOD event this Friday! See the Facebook event to join (Men Only)! https://www.facebook.com/events/513032922177059/ =========================================================================== Fitness & performance: 0-10 Minute: Run 1600m then complete max clean and jerk (135/95) in remaining time 10-13 Minute: Rest 13-20 Minute: Run 800m then complete max power snatch (115/80) in remaining time 20-23 Minute: Rest 23-27 Minute: Run...Read More

Whiskey and WOD event this Friday! See the Facebook event to join (Men Only)! https://www.facebook.com/events/513032922177059/ =========================================================================== Fitness & performance: Back squat, 4×2 (90-95%) Barbell lunges*, 3×12 (A) *Lunges are back rack lunges. 3 rounds: 12 banded good mornings 24 sit-upsRead More