SKILLS CLASS TONIGHT AT 6:40PM (Ring Muscle Ups) Strength: E3MOM 18Squat Clean + 2 Front Squats (ME) Conditioning: 60 Toes to Bar (Fx: 40) (Rx+: 80)But…Every time you break:500m RunTime Cap 12:00Read More

Mobility Class 6:00PM- Shoulders Core Blast 6:45PM!!! Free Beginner CrossFit Class – 7:45PM REGISTER Strength: E3MOM 18Snatch Deadlift to Knee with :03 Pause and :03 Eccentric + Power Snatch (↑) Conditioning: 2 Rounds60 Double Unders30 Hang Power Snatches (75/55) (Fx: 45/35) (Rx+: 95/65)30 Push Ups (Fx: 15) Time Cap 10:00Read More

Weekly OverviewEvents/ClassesMondayGymnastics Strength Mobility Class 6:30PM- Hips TuesdaySnatch Mobility Class 6:00PM- Shoulders Core Blast 6:45PM!!!Free Beginner CrossFit Class – 7:45PM REGISTER WednesdaySquat Cleans Skills Class: 6:40PM- Ring Muscle Ups Thursday“Armistice” WODVeterans day WOD FridayPush PressSaturdayCore Strength Free Beginner CrossFit Class – 12:00PM REGISTER SundayRomanian Deadlift Yoga – 10:00AM Strength: E2MOM 105 Supinated Grip Strict Chest...Read More

The weather is starting to cool down so it’s time for some warmer BCF gear! Click here for Hoodies! Conditioning: 3 Rounds1000m Run (Fx: 800m)20 Back Rack Lunges (115/80) (Fx: 75/55) (Rx+: 155/105)20 Handstand Push Ups (Fx: 10) (Rx+: 30) Strength: 4 Rounds10 Tempo Weighted Sit Ups (45/25) (30×3) (Fx: 25/15)20 Russian TwistsRead More

Strength: E3MOM 18Clean Deadlift to Knee with :03 Pause and :03 Eccentric + Power Clean (↑) Conditioning: AMRAP 816 Box Jumps (24/20)8 Push Presses (135/95) (Fx: 95/65) (Rx+: 165/115)  Read More

Strength: E2MOM 10Sets 1 – 4: 7 Strict Toes to Bar (Fx: 5) (Rx+: 9)Set 5: AMRAPRecord AMRAP set.Then…Max Wall Supported Handstand Hold (Rx+: Freestanding)Record Time Conditioning : Every :30 for 6 Rounds1: 15/10 Calorie Bike (Fx: 12/8) (Rx+: 20/15)2: Rest3: AMRAP Chest to Bar Pull Ups (Fx: Pull Ups)4: Rest5: RestRead More

⁣ Strength: 20:00 to Establish:4RM Deadlift Conditioning: AMRAP 105 Each Arm Kettlebell Hang Cleans (24/16) (Fx: 16/12) (Rx+: 32/24)20 Russian Kettlebell Swings2 Rope Climbs (Fx: 1) (Rx+: 1 Legless, 1 Legged)Read More

SKILLS CLASS TONIGHT AT 6:40PM (Kipping pull ups) Strength: E2MOM 103 Strict Press (ME) Conditioning: EMOM 181: AMRAP Ski Erg Calories2: AMRAP Dumbbell Front Rack Lunges (50/35) (Fx: 35/20) (Rx+: 70/50)3: Rest4: 80 Double Unders (Fx: 60)5: AMRAP Dumbbell Hang Snatches (50/35) (Fx: 35/20) (Rx+: 70/50)6: RestRead More

Core Blast 6:45pm! Strength: Rx+:E2MOM 101 – 5 Strict Ring Muscle UpsDirectly Into:E2MOM 103 – 5 Russian Ring Push Ups3 – 5 Strict Chest to Bar Pull UpsRx:E2MOM 103 – 5 Russian Ring Push Ups3 – 5 Strict Ring Pull UpsDirectly Into:E2MOM 103 – 5 Strict Ring Dips3 – 5 Strict Pull UpsFx:E2MOM 103 –...Read More

Come to the No Bull Nutrition Seminar here at Ballston CrossFit for FREE! The seminar will focus on Flexible Dieting and will lead into the launch of our 6 Week Nutrition challenge on January 8th – February 19th! Early bird sign up for the nutrition challenge is at $110 and increases after December 10th! Regular...Read More