Strength: EMOM 10Rx+:1: 3 – 5 Strict Toes to Bar With :03 Hold at L-Sit on Eccentric2: 25ft Each Arm Bottoms Up Kettlebell Overhead Carry Rx:1: 3 – 5 Strict Toes to Bar With :03 Tuck Hold on Eccentric2: 25ft Each Arm Bottoms Up Kettlebell Overhead Carry Fx:1: 3 – 5 Strict Toes to Bar2:...Read More

Mobility Class 6:00PM- Chest and ShouldersCore Blast 6:45PM!!! Strength: E3MOM 152 Back Squats1: 80 – 85%2: 80 – 85%3: 85 – 90%4: 85 – 90%5: 85 – 90% Conditioning: AMRAP 102 – 4 – 6 – 8 – 10…Alternating Dumbbell Snatches (50/35) (Fx: 35/20) (Rx+: 70/50)Dumbbell Box Step Ups (24/20) (50/35) (Fx: 35/20) (Rx+: 70/50)Read More

Weekly OverviewEvents/ClassesMonday“8 Nights of Hanukkah” TuesdayBack Squats Mobility Class 6:00PM- Chest and shoulders Core Blast 6:45PM!!!WednesdayGymnastics Strength No Skills Class ThursdayDeadlifts Friday“Cindy”Trivia Night!!!!! @7PMSaturdayLong Metcon With Rope Climbs Free Beginner CrossFit Class – 12:00PM REGISTER SundayPower Cleans Yoga – 10:00AM Conditioning: “8 Nights of Hanukkah” With a Partner, One Person Working at a Time 8...Read More

The top athletes in the CrossFit Open are invited to come in and perform the final workout of the CrossFit Open in a race against each other! The top 12 athletes in the CrossFit Open are invited to come in and perform the final workout of the CrossFit Open in a race against each other! The...Read More

RSVP via Facebook Come hang out at Immigrant Food here in Ballston! They will be hosting a happy hour and complimentary appetizers for our gym! Add a PostRead More

Background: In memory of Navy Lieutenant Michael P. Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28, 2005. A U.S. Navy SEAL officer, Murphy was awarded the U.S. military’s highest decoration, the Medal of Honor, for his actions during the War in Afghanistan. His other posthumous awards include the Silver Star Medal (which was later...Read More

Strength: E2MOM 10Push Press1 – 4: 3@80 – 85%5: AMRAP @80 – 85% Conditioning: EMOM 151 – 4: 800m Run (Fx: 600m) (Rx+: 1000m)5: AMRAP Ski Calories  Read More

Strength: Rx+:E2MOM 101 – 3 Strict Ring Muscle Ups (:03 Pause at chest to rings on the way up)Rx:1 – 3 Strict Ring Muscle UpsFx:1 – 3 Strict Chest to Bar Pull Ups + 3 – 5 Strict Ring DipsScaled:3 – 5 of Most Difficult Pull Up + 5 – 10 Push Ups Conditioning: 4...Read More

Strength: E3MOM 152 Deadlifts1: 80 – 85%2: 80 – 85%3: 80 – 85%4: 85 – 90%5: 85 – 90% Conditioning : 3 Rounds80 Double Unders (Fx: 60)12 Hang Power Cleans (155/105) (Fx: 115/80) (Rx+: 185/125)Read More

Happy Thanksgiving!! Open gym: 7-8:00AM WODs: 8:00, 9:00, 10:00, and 11:00AM Conditioning: AMRAP 35With at Partner, Alternating Movements20/15 Calorie Row (Fx: 15/10) (Rx+: 22/17)20 Sit Ups5 Devil’s Press (50/35) (Fx: 35/20) (Rx+: 70/50)Read More