WOD/Events

Conditioning: 

“Open Workout 18.1”
AMRAP 20
8 Toes to Bar
10 Dumbbell Hang Clean and Jerks (50/35)
14/12 Cal. Row

Two heats with athletes judging

Make sure to check Zen planner. Morning open gym will end at 8:30AM on Wednesdays until further notice. 

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Ballston CrossFit is having a Bring a Friend Day!!! Bring a buddy to any WOD and spread the joy of fitness and community. No exercise or CrossFit experience needed. Come workout and have fun. Friends will receive a $25 discount on any of our upcoming Foundations Courses if they sign up on Bring a Friend Day.

Don’t forget about our Referral Program: As a member of the BCF community, you have the opportunity for you and a friend to receive $50 towards toward one month of training. After your friend completes foundations, if they elect to sign up for a 3, 6, or 12-month membership, then they will get $50 off their first month of membership and you will get $50 off your next month.

Partner Core Development:

3 Rounds with Wall Ball:
10 Each Direction Partner Russian Twists
15 Partner Sit Ups

Conditioning: 

“Bring a Friend Day”
AMRAP 20
One partner working at a time
5 Burpees
10 Box Jumps
15 Goblet Squats (50/35) (Fx: 35/20)

Free Beginner CrossFit Class at 6:30 pm. Anyone interested in trying out a CrossFit class is welcome to come check out what BCF has to offer!!

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Core Blast with Shauna at 6:45pm!!

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Having pain/tightness?!? Chiropractors from Arlington Pain and Rehab will be offering free chiropractic treatment on the dates listed below from 5-6:30pm. First come, first served basis for basic treatment and information. Don’t miss the opportunity for some professional help with your self-care.

Strength:

E2MOM 20
Power Snatch (ME)

Conditioning: 

For Time
30/25 Cal Assault Bike Buy In
-Then-
3 Rounds
5 Strict HSPU (Fx: Kipping HSPU) (Rx+: 4″”/2″” Deficit)
15 C2B Pull Ups (Fx: Pull Ups)

Time Cap: 12 Minutes

Overview of The Week:
Monday: Clean EMOM
Tuesday: Power Snatch
Wednesday: Bring A Friend Day
Thuesday: Open Workout 18.1
Friday: Ski Erg
Saturday: Back Squats
Sunday: “Diane”

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5 Year Member Highlight: Andrew Surdyka

Strength:

E2MOM 20
Clean (ME)

Conditioning: 

For Time
10 – 20 – 30 – 40
Wall Balls (20/14)
40 – 30 – 20 – 10
American Kettlebell Swings (24/16)

Time Cap: 14 Minutes

Yoga with Liz at 10:00am!!!

Mobility/Skills Class with Coach Brandon at 12:20pm focusing on Kipping pull-ups

Strength:

3 Super Sets:
Rx:
5 Strict Pull Ups (Rx+: C2B or Weighted if possible)
5 Strict Ring Dips (Rx+: Weighted)

Fx:
5 Jumping Pull Ups (2 Sec. Negative)
5 Jumping Ring Dips (2 Sec. Negative)

Rest 2 Minutes Between Sets

Conditioning: 

For Time
5 Rounds
9 Toes to Bar (Fx: 7 T2B)
9 Pull Ups (Fx: 7 Pull Ups) (Rx+: C2B)
3 Push Jerks

Every Round, Push Jerk Weight Increases, 12 Minute Time Cap

Push Jerk Weights:
Rx: 135/95, 165/115, 185/135, 205/145, 225/155
Fx: 95/65, 115/80, 135/95, 155/105, 175/125

Free Beginner CrossFit Class at 12:00PM. Anyone interested in trying out a CrossFit class is welcome to come check out what BCF has to offer!!

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Coach Mikes last day coaching today!! (9, 10 and 11am) – come say farewell!

Strength:

E2MOM 14 min.
Front Squat
Set 1: 10 reps
Set 2: 5 reps
Set 3: 5 reps
Set 4: 3 reps
Set 5: 3 reps
Set 6: 2 reps
Set 7: 1 reps

Build to ME. First set at 55-60%

Conditioning: 

4 Rounds
400 Meter Run or Row
10 Power Cleans
10 Overhead Squats

Barbell Weights (115/80) (Fx: 95/65) (Rx+: 135/95)

Friendly reminder – if you have reserved a WOD that is at capacity, please respect your fellow athletes and show up to workout. If you reserved but can no longer make it to the WOD, please cancel class at least 1 hour prior to start time so someone else can join the workout.

If you are on the wait list, check back in Zen Planner 59 minutes prior to class to see if you were bumped into the WOD.

If class is at capacity, we won’t be able to permit anyone else to join the WOD (unless there is a no-show).

Lastly, very simple to reserve classes on the Zen Planner app, download it if you don’t have it!

We are excited to start celebrating our most recent round of 5 year members at BCF!!

Bryan Eckle

How many days a week do you workout (and typically what time slot)?

3 to 4 (630am)

What is your favorite thing about BCF?

It is the most efficient workout available

What is your favorite movement/workout? Least favorite?

Most is rope climbs, least is pistols

What accomplishment are you most proud of (inside or outside the box)?

Founding and running my own technology consulting business that started as one and has grown to over 50 people

What is one goal you would like to accomplish in the next year?

Spending more time with family and friends

What advice can you provide to people new to the box?

Take it easy and do not get hurt.

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Strength:

“EMOM 20
Min 1: 5 Bench Press
Min 2: 5 Pendlay Row
Min 3: 10 Push Ups
Min 4: 10 Ring Row
Min 5: Rest/Spotter

Weight on barbell should be same across. Add weight to push up if possible. Elevate feet on ring row if possible.

Conditioning: 

5 Rounds
1:30 Work/ :30 Rest
In work period: 10 Burpees followed by AMRAP Russian KB Swings (32/24) (Fx: 24/16)

Strength:

E3MOM 15
3 Split Jerk (ME)

Conditioning: 

“Open Workout 17.5”
10 Rounds
9 Thrusters (95/65)
35 Double Unders