Yoga with Nina at 10am! Free for members and $10 for friends – come get bendy! ======================================= “Danny” Oakland SWAT Sergeant Daniel Sakai, age 35, was killed on March 21, 2009 in the line of duty along with fellow officers Sergeant Ervin Romans, Sergeant Mark Dunakin, and Officer John Hege. Daniel is...Read More
Free WOD at noon – bring your friends out to try CrossFit! ======= Come out today and show some love for all the athletes of CFR7 and BCF this weekend at Team SuperFit DC at Trident CrossFit. It’s an all day team competition. If you’ve never seen a competitive fitness event in person then get down...Read More
Boot Camp with Coach Bryan at 5:30pm tonight! ============== Come out this Saturday and show some love for all the athletes of CFR7 and BCF this weekend at Team SuperFit DC at Trident CrossFit. It’s an all day team competition. If you’ve never seen a competitive fitness event in person then get down there. $10...Read More
Come out this Saturday and show some love for all the athletes of CFR7 and BCF this weekend at Team SuperFit DC at Trident CrossFit. It’s an all day team competition. If you’ve never seen a competitive fitness event in person then get down there. $10 at the door. For more info click here. ======================================= Teams...Read More
Deadlifts: 10@70%, 8@75%, 6@80%, 4@85% AMRAP 12 of: 10 Single leg RDLs with KB (5 each leg)(Rx 32/24, Fx 24/16) 15 Box Jumps 24/20 (games standard) 10 ring dips* 200 meter run *(no thicker than medium band if needed) (sub out will be box/bench dips)Read More
Due to likely inclement weather, yoga with Jenna is cancelled tonight. Dr. Bill Kempe from Airrosti will be hosting a shoulder mobility seminar on September 21st at Ballston CrossFit, respectively. The course will be held from 6:15 – 6:45. During this 30 minute seminar you will learn how to improve flexibility in the thoracic spine...Read More
Yoga with Nina at 10am – free for members and $10 for friends! ============================================ Technique: rope climbing EMOM 5: 3 rope climbs – BRING TALL SOCKS OR SWEAT PANTS (or $10 to buy some tall BCF socks) For Time: 50 KB Swings (32/24 Rx) (24/16 Fx) 40 Burpee Pullups 30 Front Squats (135/95 Rx) (115/75...Read More
Free class at noon – bring your friends for a fun WOD designed for people to try out CrossFit! ============================================== Partner WOD from the AM/PM Throwdown Buy in: 50 wall balls (both athletes work at the same time) 21-15-9 (one athlete working at a time) Deadlifts (255/165) Burpees over your partner (partner holds hand plank)...Read More
Per your requests, Bootcamp with Coach Rich has now been moved to the following schedule (it will be a different workout each class). Be sure to attend classes if you want us to keep them! Wednesday 6:30pm Friday 5:30pm ==================== Come out to Ballston Crossfit tonight at 6:30pm to get in some *Reps for Vets*!! No experience required,...Read More
Complete the form below and then you will automatically be routed to our page with rates and the option to register for our Beginners Foundations course.
Complete the form below and then you will automatically be routed to our page with rates and the option to register for our Beginners Foundations course.
