Dr. Bill Kempe from Airrosti will be providing a 30 minute shoulder mobility seminar this Monday from 6:15-6:45pm (free to all members). The seminar will address mobility techniques for the shoulder and is a great opportunity to get some professional advice about any mobility deficits that limit your movement. The 5:30pm & 6:30pm WOD’s will be condensed by 15 min each to accommodate...Read More

Dr. Bill Kempe from Airrosti will be providing a 30 minute shoulder mobility seminar this Monday from 6:15-6:45pm (free to all members). The seminar will address mobility techniques for the shoulder and is a great opportunity to get some professional advice about any mobility deficits that limit your movement. The 5:30pm & 6:30pm WOD’s will be condensed by 15 min each to accommodate...Read More

Calling for some help (especially from Barbell Club members) tonight 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 [email protected] to confirm attendance. Skills class at 8:30pm (new athletes, if you don’t have these skills you should be attending these...Read More

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. =========================================================================== Fitness: Overhead squats, 5×3 (A) 5 rounds for time: 3 snatches*, 115/80...Read More

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