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

Push Press 4 x 6 (A)   3 Rounds for Time: 20 Power Cleans 115/80 Fx: 95/65 30 Ft. HS Walk, Fx: 40 wall facing Shoulder taps 40 sit-upsRead More

Memorial Day Murph will be held at 10:00 AM and 5:30 PM. Come Honor this Hero and all the Hero’s that perished to provide us with the freedom we enjoy today.   In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005. This workout was one of...Read More

Memorial Day Schedule: Sunday: 10am Yoga, 11:15am WOD, 5:30pm Open Gym (12:15pm Open Gym was cancelled b/c no one had reserved) Murph Monday: 10am WOD, 5:30pm WOD ==================================================== Deadlift;: 5@75%, 3@85 and 1+ @95%   4 Supersets: 16 Single leg Glute Bridgs (8 each side/ 1 side at a time) 16 Dumbell hammercurl (8 each...Read More

Memorial Day Weekend Schedule: Saturday: 10am WOD, 11am- 12pm Open Gym Sunday: 10am Yoga, 11:15am WOD, 12:15pm Open Gym, 5:30pm Open Gym Murph Monday: 10am WOD, 5:30pm WOD ==================================================== EMOM 12: ODD: 18/15 Cal Row, Fx: 15/12 EVEN: 9 Box Jumps 30/24, Fx:24/20   8 rounds for time: 6 T2B 8 Push Press 135/95, FX:115/80Read More

Memorial Day Weekend Schedule Saturday: 10am WOD, 11am- 12pm Open Gym Sunday: 10am Yoga, 11:15am WOD, 12:15pm Open Gym, 5:30pm Open Gym Murph Monday: 10am WOD, 5:30pm WOD ====================================================== Strict Press 5@75%, 3@85 and 1+ @95%   Every 3 minutes for 15 minutes: 6 rounds total 400 m Run. *Score is slowest run   Finisher:...Read More

Bring a friend to any WOD ALL DAY for FREE! Give your friend and family the chance to see how we do things at Ballston CrossFit.  Join us for a short but sweet WOD, all exercises are scalable to your ability level. A 21 Gun Salute is the Nation’s highest display of honor, appropriately reserved...Read More

TOMORROW is Bring a Friend to WOD Day and WOD with Warriors- 21 Guns- with Team RWB! Share the event on Facebook and invite your friends. Happy Hour at World of Beer following the 6:30pm WOD!  ==================================================== Memorial Day Weekend Schedule: Saturday: 10am WOD, 11am- 12pm Open Gym Sunday: 10am Yoga, 11:15am WOD, 12:15pm Open...Read More