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

Friday Night Lights This Friday @ 7:30PM! Come out to support the top two teams and the top athletes as they throw down for 22.3   Strength: E3MOM 151 Power Clean + 1 Front Squat + 1 Squat Clean + Push Jerk (↑) Conditioning: EMOM 10On Odd Minutes: 65 Double Unders (Fx: 45)On Even Minutes:...Read More

Friday Night Lights This Friday @ 7:30PM! Come out to support the top two teams and the top athletes as they throw down for 22.3 Core Blast @ 6:45PM Strength: 3 Rounds5 Turkish Get Ups Each Arm20 Russian Twists Conditioning: With a Partner:AMRAP 20250/200m Row Each Partner (Fx: 200/150)20 Double Dumbbell Front Rack Lunges Each...Read More

Don’t forget to submit your open scores by 5:00PM Monday night! Weekly OverviewEvents/ClassesMondaySnatch Complex Free Beginner CrossFit Class @ 6:30PM REGISTERTuesdayPartner WODCore Blast @ 6:45PM WednesdayClean Complex ThursdaySnatch Complex Mobility @ 5:45PM(Ankles, Calves and knees) FridayRomanian Deadlift Friday Night Lights @ 7:30PM LINKSaturdayOpen WOD 22.3 Free Beginner CrossFit Class @ 1PM REGISTERSunday TBD Yoga @...Read More