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

Fitness: Power clean, 5×3 (A) 15-12-9: Power cleans (80% BW, 50% BW) Pull-ups Burpees Performance: Power clean; hang clean, 3×1.2 (65%); 3×1.1 (70%); 2×1.1 (75%) 15-12-9: Power cleans (BW, 70% BW) Chest-to-bar pull-ups BurpeesRead 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

NOTE – skills class is cancelled tonight (come attend the 8:30pm WOD)! 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...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

Free Functional Movement Screens at BCF on Wed, September 17 starting at 7:30pm with Dr. Alcorn from The Jackson Clinics (Dr. Alcorn is a CF athlete with a L1 cert). Reserve your space here (we added 2 more slots): https://docs.google.com/spreadsheets/d/1T3mW9r_nW-baEY0RYL3jLDkov3QLj1ejcky0mW3XTHM/edit?usp=sharing   3rd Annual BCF vx. CFSA Throwdown!! Our top athletes will be competing against the top...Read More

Yoga at 10am with Sima. Free for members and $10 for friends! Barbell Club and open gym at 12pm. ==================================================================== Fitness: 1) Power clean; front squat; split jerk, 7×1.2.1 (A) *Pause at the low hang for 3 seconds on power clean. 2) Snatch balance, 10×1 (A) Performance: 1) Clean; front squat; split jerk, 7×1.2.1 (65-75%) *Pause...Read More