Last week, Coach Adam had a momentary lapse in agility and coordination, and fell and cut his lip badly (multiple stitches) and broke/damaged a lot of teeth. Lets rally around Adam and show our support as a community (he has some very expensive dental work in his future as he needs to have 5 teeth...Read More

HSPU kipping technique or AMRAP 10 HSPU Fitness: AMRAP 20: 10 toes to bar 10 clean and jerk, 115/80 10 front squat, 115/80 *10 double unders every minute on the minute **Start on double unders Performance: AMRAP 20: 10 toes to bar 10 clean and jerk, 135/95 10 front squats, 135/95 *10 double unders every...Read More

Fitness: Back squat, 5×5 (A) 3 rounds for time: 10 burpees 10 box jumps, 24/20 10 strict pull ups 10 ring dips   Performance: Back squat, 1×3 (85%); 2×2 (90%); 3×1 (93%) 3 rounds for time: 10 burpees 10 box jumps, 30/24 10 muscle upsRead More

Fitness: Deadlift, 5×5 (A) 5 rounds for time: 50 double unders 10 hang power cleans, 115/80 Performance: Deadlift, 5×5 (ME)       5 rounds for time: 50 double unders 10 hang power cleans, 135/95Read More

Fitness: Press, 5×5 (A) Performance: Press, 1×10; 1×5; 2×3; 2×1 (ME)   Fitness & Performance: “Fight Gone Bad” Three rounds, 1 minute rounds: Wallball shots, 20/14 Sumo deadlift high-pull, 75/55 Box Jump, 20 inches Push-press, 75/55 – go from the ground Row for calories Rest Compare to 10/13/2013Read More

Yoga with Sima at 10am! Free for members, friends welcome for $10 cash. If you are competing in the Open and missed doing 14.3 yesterday, you can come to the Sunday 5:30pm WOD to get judged for 14.3. ==================================================================== Fitness: Power clean to push press, 7×1 (A) Performance: Clean & jerk, 7×1 (85%)   Fitness...Read More

Free class at noon – bring your friends! Remember to RESERVE class today (and everyday really). If you don’t have the app, click on this link from your smartphone and it will download: ballstoncrossfit.zenplanner.com Open athletes – you need to make a smart decision with these Deadlifts. This will get pretty heavy for many of...Read More

Warm-up: 5 min double unders   Fitness: Bench press, 5×5 (A) 30-20-10: Wallball shots, 20/14 Games Std Box jumps, 24/20 Performance: Bench press, 3×5 (85%); 1×3 (90%); 1×1 (90%); 1×1 (ME)     30-20-10: Wallball shots, 20/14 Games Std Box jumps, 30/24Read More

Reminder – we are looking for Success Stories from our athletes for our new website. If you’ve seen tremendous improvement in fitness since joining BCF, shoot Tucker an email ( [email protected]) with your story! ===================================================================================================== Kipping pull-up and muscle up technique (or 30 muscle ups for time)   Fitness: AMRAP 20: 10 thrusters, 95/65 20 burpees...Read More

Reminder – we are looking for Success Stories from our athletes for our new website. If you’ve seen tremendous improvement in fitness since joining BCF, shoot Tucker an email ( [email protected]) with your story! ===================================================================================================== Fitness: Deadlift, 5×5 (A) Tabata intervals: Kettlebell swings, 24/16 Pushups Goblet squats, 24/16 Sit-ups   Performance: Deadlift, 10×3 (80-85%) Tabata intervals:...Read More