Calling for some help (especially from Barbell Club members) on Wednesday from 8:45 – 9:45pm. The platform needs some repairs (re-tape seams, rotate foam and add carpet padding to pad up a few areas). Please email Tucker if you can make it. =========================================================================== Warm-up will have some double unders (if you like to have your...Read More

Yoga with Sima at 10am, free for members and $10 cash for friends! ========================================================================= Fitness: Front squat, 10×3 (A) In teams of 2, 3 rounds for time: 20 clean & jerks, 115/80 6 rope climbs Performance: Front squat, 10×3 (75%) In teams of 2, 3 rounds for time: 20 clean & jerks, 155/105 6 rope...Read More

Free class at noon, bring your friends! ============================================================================ Fitness: Snatch, 10×1 (A) Performance: Snatch, find a heavy single   Fitness & performance: 12 minute cap: Row 1000m Run 800m *With the remainder of the 12 minutes, complete max rep snatches, 75% of 1RM (power or squat snatch is ok).Read More

Spend your happy hour with Spark Yoga tonight @ 6 PM. Detox and strengthen with our Warm Vinyasa class: a vigorous flow that calms the mind, works the muscles, and burns calories. This class is complimentary to all BCF members. Please register by September 23rd and remember to BYOM! Bring Your Gear: Yoga Mat Towel Water Bottle To...Read More

Spend your happy hour with Spark Yoga on Friday, September 26th @ 6 PM. Detox and strengthen with our Warm Vinyasa class: a vigorous flow that calms the mind, works the muscles, and burns calories. This class is complimentary to all BCF members. Please register by September 23rd and remember to BYOM! Bring Your Gear: Yoga Mat...Read More

FYI – we will be doing the CrossFit Total on Thursday, so plan your rest day accordingly. Proud of the great team we have at Ballston CrossFit and honored to receive recognition as one of the top 5 CrossFit boxes in the DC area (there are over 100 CF boxes in the DC metro area)!! http://washington.cbslocal.com/top-lists/best-crossfit-gyms-in-washington-d-c/ Spend...Read More

Proud of the great team we have at Ballston CrossFit – We are so honored to receive recognition as one of the top 5 CrossFit boxes in the DC area (there are over 100 CF boxes in the DC metro area)!! See the link below: http://washington.cbslocal.com/top-lists/best-crossfit-gyms-in-washington-d-c/ If all of you could do us a huge favor and...Read More

FYI – we will be doing the CrossFit Total on Thursday, so plan your rest day accordingly. =================================================================== Fitness & performance: “Cindy:” AMRAP 20: 5 pull ups 10 pushups 15 squats *Compare to 6/17/2014   Finisher: goat work (work on your skills that need improvement: rope climbs, kipping HSPU, handstand holds/walks, double unders, muscle up...Read More

Yoga with Sima at 10am. Barbell Club and open gym at noon. ================================================================= Technique: Turkish Get-ups Fitness & perfomance: 10-9-8-7-6-5-4-3-2-1: Deadlifts (Fx: 225/155 Rx: 275/185) *At the end of each round, do a 10x10m shuttle sprint. **Athlete must bend down and touch the floor each time.Fitness & perfomance: Finisher: absRead More

Free class at noon – come WOD with your friends! ============================================================================== Fitness: Back squat, 5×5 (A) Performance: Back squat, find a heavy triple   Fitness: 5 Rounds: 10 thrusters 95/65 10 push ups 200m run 5 Rounds: 10 thrusters 135/95 10 ring dips 200m runRead More