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

Hey all, Arlington Pain and Rehab will be in the house tonight starting at 6pm for first come, first served treatment! Don’t miss out! Whiskey and WOD event this Friday! See the Facebook event to join (Men Only)! https://www.facebook.com/events/513032922177059/ =========================================================================== Fitness: Power snatch to snatch, 10×1.1 Performance: Power snatch to snatch, find heavy single *Complex...Read More

Yoga with Nina at 10am! WOD schedule for Sunday – 11:15am,5:30pm. Please RESERVE classes (they fill up on Sunday)! ================================================================== Fitness & performance: Rope climbing technique or 10 rope climbs for time Fitness & performance: For Time: Run 1200m 60 Kettlebell swings, 24/16 30 ring dips Run 800m 40 kettlebell swings, 24/16 20 ring dips Run 400m 20 kettlebell...Read More

Fitness: Press, 5×5 (A) Performance: Press, 3×10 (ME) Fitness & performance: AMRAP 3 6 OHS (Fx: 95/65; Rx: 135/95) 6 V ups Rest one minute then: AMRAP 3 Double unders Rest one minute then: AMRAP 3 6 front squat (Fx: 75/35; Rx: 95/65) 6 V upsRead More

Fitness: Deadlift, 5×2 (A) Performance: Deadlifts, 5×1 (95%) Fitness & performance: 5 rounds for time: 20 dumbbell or KB snatches, 50/35 10x10m shuttle sprintsRead More

Class reservations are required for larger classes. It is very easy to reserve you WOD with the BCF app (ballstoncrossfit.zenplanner.com). If class is full tonight, you’ll have to wait until the next WOD to join in. Nutrition Seminar TONIGHT, with Coach Sarah at CrossFit Route 7! We won’t have another one for several months, so we...Read More

Class reservations are required for larger classes. It is very easy to reserve you WOD with the BCF app (ballstoncrossfit.zenplanner.com). If class is full tonight, you’ll have to wait until the next WOD to join in. Nutrition Seminar TOMORROW (Thursday 06/11), with Coach Sarah at CrossFit Route 7! We won’t have another one for several months,...Read More