WOD/Events

Come Join us at 6:30 PM for a fun Boot Camp and Yoga community fundraiser to support Paradigm Foundation (sponsored by Ballston CrossFit and lululemon Mosaic)! We will kick off with a 45 minute Boot Camp (no experience required) led by owner Tucker Jones and 45 minute yoga class (bring a mat if you have one) led by Liz Marmesh. The workout is free and we would love it if you joined us in our fundraising effort (we have currently raised $6,400 of our target of $8,500). CLICK HERE TO DONATE.

Strength:

E2MOM 20
1 Snatch + 2 Overhead Squats (ME)

Conditioning: 

For Time
3 Rounds
12 Right Arm Dumbbell Snatches
6 Right Arm Dumbbell Front Squats
12 Left Arm Dumbbell Snatches
6 Left Arm Dumbbell Front Squats
6 Bar Muscle Ups (Fx: C2B Pull Ups)

Dumbbell Weights (50/35) (Fx: 35/20)

Free Beginner CrossFit Class at 7:45 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!!

Strength: 

E3MOM 15
3 Push Press (ME)

Conditioning: 

“EMOM 24”
Min 1: Max Cal Ski Erg
Min 2: Rest
Min 3: Max Cal Assault Bike
Min 4: Rest
Min 5: Max Cal Row
Min 6: Rest

Score is total calories.

Show up between 5:15pm-6:45pm to receive free ART soft tissue treatment from our friends at Full Motion Life & Sport! If you have any tweaks or tightness, they can fix you up!

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Overview of the week:
Monday: Core Strength Development
Tuesday: EMOM Push Press
Wednesday: Snatch Complex
Thursday: Split Jerk
Friday: Bench Press
Saturday: Front Squats
Sunday : Strict Gymnastics

Conditioning:

AMRAP 12
12 Burpee Box Jump Overs (24/20)
6 Deadlifts (275/185) (Fx: 205/145) (Rx+: 315/205)

Core Strength Development: 
4 Sets of
20 Steps KB Walking Lunge (24/16) (Rx+ 32/24)
20 Russian Twists with Plate (45/25)
Max Time High Plank Hold

If Athlete can hold high plank for >2 min, add weight. Walking lunge is with one kettlebell in each hand, farmers carry style. Rest 2 Minutes between sets.

Yoga with Kristen at 10:00am!!!

Mobility/Skills Class with Coach Brandon at 12:20pm focusing on mobilizing your posterior chain!

Condition: 

“Heavy Fran”
15 – 12 – 9
Thrusters (135/95) (Fx: 95/65)
C2B Pull Ups (Fx: Pull Ups)

Strength: 

5 Rounds
Min 1: 5 Pendlay Row (ME)
Min 2: 10 Push Ups (Add weight if possible)
Min 3: Low Plank Hold (Add weight if possible)

Finisher: 

Couch Stretch
2 min on Each Leg

Notice! The Power company will be shutting down the power at 8A.M and could be down for 12 hours! That being said… Dress warm and be prepared for the normal programming!

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Sign up now for a body composition DEXA scan (January 12 and March 23)! This is the most accurate body scan on the market and you only have to pay $100 for both a before and after scan or $69 for a single scan.  Members and non-members are welcome to sign up.

Step 1: Sign up for a single DEXA Scan HERE.

OR

Sign up for the before and after scans HERE.

Step 2: Click HERE to reserve your time slots. If slots fill up, you will need to add in a new 10 minute time slot after the 12:00pm scan (e.g. 12:10pm, 12:20pm, 12:30pm):

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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!!

Skills:

“HSPU Test Day”
Rx+: 10 min AMRAP HSPU (4″/2″ Deficit)
Rx: 10 min AMRAP HSPU

Scaled option: 10 min of HSPU development

Compare to 11/8/2018

Conditioning: 

AMRAP 12
3 Squat Cleans (205/135) (Fx: 165/110) (Rx+: 245/165)
3 Front Squats (205/135) (Fx: 165/110) (Rx+: 245/165)
75 Double Unders (Fx: 50)

Reminder!! Tomorrow, Saturday the 12th. Power company will be shutting down the power at 8A.M and could be down for 12 hours! That being said… Dress warm and be prepared for the normal programming!

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Coach Mike is relocating to Florida for a new opportunity, new lady and some fun in the sun! Come out tonight to wish him farewell! Mike’s last day coaching is Saturday, Jan 19th! He will be missed! #FITNESS!!!!

Click here for more information!!!

Strength: 

500m Row Time Trial

Conditioning:

8 Rounds
10 Toes to Bar (Fx: 7 Toes to Bar)
10 American KB Swings (24/16) (Rx+: 32/24)
1 Rope Climbs (Rx+: Legless)

Finisher: 

10 Minutes of Mobility. Athletes choose muscle groups and coaches lead.

Hey crew!! A notice for this Saturday the 12th. Power company will be shutting down the power at 8A.M and could be down for 12 hours! That being said… Dress warm and be prepared for the normal programming!

Strength:

25 min to establish 1RM Deadlift

Conditioning: 

For Time:
100 Double Unders
20 Box Jump overs (24/20)
20/17 Cal Ski
20 Pistols (Fx: Alternating Reverse Goblet Lunges 35/20)
20/17 Assault Bike Cals
20m Handstand Walk (Fx: 30 Shoulder Taps)

If you missed it in the nutrition newsletter, Megan Crozier announced that the next 30 Day Reset Program will start on January 14, 2019.

This is a a 4-week guided program to help you reset, focus, and start to create a nutrition plan that works for you. You’ll build a strong foundation that focuses on nutrient dense, whole foods that are easy to eat on a regular basis.

If your nutrition has gotten off track, or you just want to learn what works for you to support your energy, performance, and body composition goals, now is the time.

You can read up on all the details and sign up HERE!

Strength:

Core Strength Development

3 Rounds

Rx:
5 Strict Press (ME)
20 GHD Sit Ups
20 Alternating Barbell Side Bends (10 each side, Add weight if possible)

Fx:
5 Strict Press (ME)
25 Sit Ups
10 Each Side KB Side Bends

Conditioning: 

20 Rounds
Alternating Rounds with Partner
3 Reps of 1 Devil’s Press + 2 DB Push Press (50/35) (Fx: 35/20)