Special shout out to McKenna D for getting 21 pull-ups in Open WOD 22.3. McKenna didn’t have pull-ups before the WOD, but she practiced and worked on technique and was able to complete all 21 of them. Dedication like this is how you accomplish your goals in the gym. Next time you see McKenna congratulate...Read More

Ryan T did all 15 Bar muscle ups unbroken during Open WOD 22.3! What a beast, make sure you give him a shout out next time you see him in the gym. Strength: EMOM 151 Power Snatch1 – 3: 55 – 60%4 – 6: 60 – 65%7 – 9: 65 – 70%10 – 12: 70...Read More

Mobility @ 5:45PM (Canceled) We want to congratulate Rachel T on getting her first bar muscle up during Open WOD 22.3. Sometimes in competition we achieve movements or weight PRs we never thought we could hit. Next time you see Rachel in the gym give her a high five! Strength: E3MOM 181 – 3: 3...Read More

We are happy to announce our latest Success Story – we’re proud of you Goody! I can officially state that I’m more fit at 39 years old than I was as a former D1 football player at Liberty University! In 2019, I continued my CrossFit journey at Ballston CrossFit and I’m very happy that I ended...Read More

Free Beginner CrossFit Class @ 7:45PM REGISTER Core Blast @ 6:45PM Strength: Rx:E3MOM 152 Tempo Overhead Squats (5555)Fx:E3MOM 153 Tempo Overhead Squats (33×3) Conditioning: 20 – 15 – 10Burpee Box Jump Overs (24/20)40 – 30 – 20Wall Balls (20/14) (Rx+: 11’/10′)Read More

Don’t forget to submit your open scores by 5:00PM Monday night! Weekly OverviewEvents/ClassesMondayAccessory StrengthTuesdayOverhead SquatsCore Blast @ 6:45PMFree Beginner CrossFit Class @ 7:45PM REGISTER WednesdayLong Metcon ThursdayFront Squats Mobility @ 5:45PM (Cancelled) FridaySnatch SaturdayAccessory Strength Free Beginner CrossFit Class @ 12PM REGISTERSunday Deadlifts Yoga @ 10AMSkills Class @ 1:30PM (Ring Muscle Ups) Strength: EMOM 121:...Read More

Reminder – Sunday 4:30pm WOD will be a CrossFit Open make-up WOD! Skills class 1:30pm (Bar Muscle Ups) . Strength: E2MOM 123 Hang Power Cleans (↑) Conditioning: Every 1:30 for 5 Rounds1: 250/200m Row (Fx: 200/150m) (Rx+: 300/250m)AMRAP Box Jumps (30/24) (Fx: 24/20) (Rx+: 36/30)2: Rest  Read More

Conditioning: Open WOD 22.3 For Time 21 Pull-Ups 42 Double-Unders 21 Thrusters (95/65 lb) 18 Chest-to-Bar Pull-Ups 36 Double-Unders 18 Thrusters (115/75 lb) 15 Bar Muscle-Ups 30 Double-Unders 15 Thrusters (135/85 lb) Time Cap: 12 Minutes  Read More

Strength: Every 1:15 for 4 Rounds1: :30 Each Arm Single Arm High Plank2: 15 V – Ups (Fx: Tuck Ups) (Rx+: 20)3: 10 – 20 Push Ups Conditioning : For Time:800m Run20 Alternating Dumbbell Hang Snatches (50/35) (Fx: 35/20)4 Rope Climbs (Rx+: 6)600m Run16 Alternating Dumbbell Hang Snatches (50/35) (Fx: 35/20)3 Rope Climbs (Rx+: 5)400m...Read More

2022 CrossFit Open! Here’s a link to watch the announcement of 22.3 @ 3PM Mobility @ 5:45PM (Ankles, Calves and Knees) Special shoutout to Karen C. for her amazing performance in week 2 of the CrossFit Open! Karen is a dedicated member and is always pushing herself to get better. Her deadlift 1RM is 250LB and with the...Read More