Community. That’s what we are. We are a community made up of many members both in our gyms and worldwide. Community has been the heart of the “CrossFit” movement from its inception. But our community extends far beyond the walls of a gym. To see the community we built through blood, sweat and tears over the past 8.5 years be tormented by the words and actions of one man weighs heavily on us. It cannot stand and we demand change.
Right now, the systems set up in this country do not value black lives equally. We do not stand for that in my own facility or anywhere else in the country or world.
To be clear: Black Lives Matter to us.
You are right – when COVID-19 affected us directly, we made it our business to get involved in social and political issues. We asked you to take a stand. You were there to support us. But, this, this is not political. This is about addressing the inequalities within our system. Through many discussions with our members over the last few days, our community has asked us to take a stand against racial injustice. We hear you. We stand with you.
What Greg Glassman said was despicable. The lackluster response from CrossFit HQ to date has been disappointing and disheartening. So many of us have dedicated our lives to the “CrossFit” movement and so many are reflecting and processing…and struggling with the path forward. But we cannot support the current leadership of CrossFit. If CrossFit HQ does not make a leadership change, then our community will de-affiliate it’s relationship with CrossFit. It is hard to write this…as we love CrossFit but we know standing up to racism and injustice is what we need to do.
At the end of the day, we do all of this for you – our community. It is not the brand or name above the door that matters. You are what matters. Thank you for your understanding and patience with us during this situation.
Virtual Workouts!!!
Core Blast – 6:00PM JOIN HERE
Strength:
E3MOM 15
8 Strict Press (↑)
Conditioning:
AMRAP 11
22 Russian Kettlebell Swings (24/16) (Fx: 16/12)
22 Box Jump Overs (24/20)
At Home Workout
Strength:
E2MOM 12
10 Each Leg Single Leg Romanian Deadlift
Conditioning:
3 Rounds
15 Dumbbell/Kettlebell Hang Split Snatch Right
15 Dumbbell/Kettlebell Hang Split Snatch Left
400m Run (Run 1:00 out/1:00 Back)
Conditioning:
E4MOM 36
1: AMRAP 4
10 Sit Ups
10 Alternating Dumbbell Hang Snatch (50/35) (Fx: 35/20)
2: AMRAP 4
20 High Plank Shoulder Taps
10 Alternating Dumbbell Hang Squat Clean Thrusters (50/35) (Fx: 35/20)
3: Rest
Score is total reps.
At Home Workout
Core Strength:
10 Rounds
20 Flutter Kicks
:10 Hollow Hold
:30 Rest
Conditioning:
For Time:
30 – 25 – 20
No Push Up Burpees
V-ups
Air Squats
Hand Release Burpees
CrossFit has been our community, our livelihood and our passion for a long time. As a business, we are 100% focused on providing the best environment in the DMV to focus on health and fitness. Most of you probably know that each CrossFit gym is independently owned and locally operated and as you all have experienced, we provide an inclusive and uplifting environment that does not divide. For the past 8+ years, regardless of race, gender, age, physical fitness level, or background, we have respected each and every person who has walked through the doors of our gym. Our coaches have given 100% dedication to help lead and encourage you to higher levels of health and fitness. We care for our community of members as we would our own family. Our view of CrossFit is what happens between the walls of our gyms, helping our athletes improve one day at a time.
It is not part of our business to get involved in social and political issues, but we are compelled to issue a statement on recent comments that were released on social media by the CrossFit CEO. Ballston CrossFit does not support the recent statements/comments by CrossFit CEO Greg Glassman. His comments are unacceptable under all conditions and he is NOT speaking on our behalf. We do not want any association with his statements. The comments made by Greg were unequivocally wrong and insensitive to a population and community that is hurting. We are embarrassed and disappointed that he would even make such statements. Greg Glassman’s comments are his personal views and in no ways do they reflect the views of Ballston CrossFit or the greater CrossFit community of 13,000+ gyms around the world.
We are saddened by the racism going on in the world, and are dedicated to showing love and hope to our community, encouraging everyone we come in contact with to focus on unity and a better path moving forward.
| Weekly Overview and At Home Workout Times | |
| Monday | Deadlift |
| At Home Workouts | Core Blast – 6:00PM JOIN HERE |
| Tuesday | Long Metcon |
| Wednesday | Strict Press |
| At Home Workouts | Core Blast – 6:00PM JOIN HERE |
| Thursday | Long Metcon |
| Friday | Hang Power Cleans |
| Saturday | “Blackout” |
| Sunday | Long Metcon |
| At Home Workouts | Yoga – 10:00AM JOIN HERE |
Strength:
E2MOM 10
10 Deadlifts (↑)
Conditioning:
5 Rounds
200m Run
10 Push Press (95/65) (Fx: 75/55)
At Home Workout:
Strength:
EMOM 12
1:12 Each Arm Seated Dumbbell Strict Press
2: 6 Strict Pull Ups, Table Rows, or Dumbbell Rows
Conditioning:
3 Rounds
100 Double Unders
20 Goblet Lunges
20 Sit Ups
20 Jump Switch Lunges
Rest 2:00 between rounds
Virtual Classes!
Yoga – 10:00AM JOIN HERE
Conditioning:
For Time:
30 Hang Power Cleans (115/80) (Fx: 75/55) (Rx+: 135/95)
60 Air Squats
800m Run
– Rest 2:00 –
15 Hang Power Cleans (115/80) (Fx: 75/55) (Rx+: 135/95)
30 Air Squats
400m Run
Strength:
E2MOM 10
3 Hang Power Snatches (↑)
NOT MAX EFFORT!!!
Conditioning:
3 Rounds
20 Hand Release Push Ups
20 Front Rack Lunges (75/55) (Fx: 45/35) (Rx+: 95/65)
Virtual Classes!
CrossFit – 1:30PM JOIN HERE
Strength:
E5MOM 15
20 Back Squats (A)
Conditioning:
AMRAP 7
3 – 6 – 9 – 12…
Push Press (95/65) (Fx: 75/55) (Rx+: 115/80)
Weighted Sit ups (45/25) (Fx: 25/15)
AT HOME WORKOUT
Strength:
E2MOM 16
5 Each Leg Tempo Bulgarian Split Squats (30×1)
:30 Max Jump Switch Lunges
Conditioning:
AMRAP 7
10 Med Ball/Odd Object Cleans
10 Burpees With No Push Up
Virtual Classes!
CrossFit – 1:30PM JOIN HERE
Conditioning:
AMRAP 15
20 Alternating Dumbbell Hang Snatches (50/35) (Fx: 35/20)
200m Run With Wall Ball (20/14)
Core Strength:
4 Rounds
:30 Bicycle Kicks
:30 Rest
:30 Flutter Kicks
:30 Rest
:30 Hollow Hold
:30 Rest
At Home Workout
Core Strength:
4 Rounds
1:00 Low Plank
:30 Left Side Plank
:30 Right Side Plank
Rest 2:00
Conditioning:
2 rounds
AMRAP 2 Alt. Dumbbell/Kettlebell Hang Clean And Jerks
Rest 1:00
AMRAP 2 Sit-ups
Rest 1:00
AMRAP 2 Alt. Dumbbell/Kettlebell Snatches
Rest 1:00
Virtual Workouts!!!
CrossFit – 1:30PM JOIN HERE
Core Blast – 6:00PM JOIN HERE
Strength:
E2MOM 10
3 High Hang Squat Cleans (↑)
NOT MAX EFFORT!!!
Conditioning:
2 Rounds
75 Double Unders (Fx: 50 DUs)
50 Russian Kettlebell Swings (24/16) (Fx: 16/12) (Rx+: 32/24)
25 Goblet Squats (24/16) (Fx: 16/12) (Rx+: 32/24)
At Home Workout
Strength
EMOM 20
1: :30 AMRAP Left Arm Bicep Curls
2: :30 AMRAP Left Arm Triceps Extensions
3: :30 AMRAP Right Arm Bicep Curls
4: :30 AMRAP Right Arm Triceps Extensions
Conditioning:
Run 800m or 2:00 out, 2:00 back
20 Jump Squats
20 Walking Lunges
Run 600m or :90 out, :90 Back
30 Jump Squats
30 Walking Lunges
Run 400m or 1:00 out, 1:00 Back
40 Jump Squats
40 Walking Lunges
Virtual Workouts!!!
CrossFit – 1:30PM JOIN HERE
Strength:
E3MOM 15
10 Strict Press (↑)
Conditioning:
AMRAP 12
12 Box Jumps (24/20)
6 Thrusters (95/65) (Fx: 75/55) (Rx+ 135/95)
At Home Workout
Core Strength:
5 Rounds
:30 Bicycle Kicks
:30 Flutter Kicks
:30 Hollow Hold
:30 Arch Extensions
Rest 2:00
Conditioning:
6 – 9 – 12 – 15
Burpees
Left Arm Dumbbell/Kettlebell Push Press
– Rest 2:00 –
15 – 12 – 9 – 6
Burpees
Right Arm DB/KB Push Press
