Core Blast with Shauna at 6:45pm!!! Free Beginner CrossFit Class at 7:45PM. Anyone interested in trying out a CrossFit class is welcome to come check out what BCF has to offer!! Strength: Snatch Complex: 6 Sets 1 Low Hang below the knee Power Snatch + 1 Low Hang above the knee Power Snatch (ME) Beginners:...Read More

Show up between 5:15pm-6:45pm to receive free ART soft tissue treatment from our friends at Full Motion Life & Sport! If you have any tweaks or tightness, they can fix you up! Overview of Week: Monday: Filthy Fifty Tuesday: Snatch Complex and Regionals Workout Wednesday: Back Squats Thursday: Muscle Ups and Benchmark WOD Friday: Sumo...Read More

Yoga with Liz at 10:00am!! Strength: Front Squat: 3 x 10 (A) @ (75-80% of 1 RM) Conditioning: 3 Rounds for time: 20 Goblet Squats 50/35 (Fx: 35/20) 20m Bear crawl 20m Single Arm DB Overhead Lunge 50/35 (Fx: 35/20) 20 Toes 2 Bar (Fx: Abmat Sit ups)Read More

Free Beginner CrossFit Class at 12:00PM. Anyone interested in trying out a CrossFit class is welcome to come check out what BCF has to offer!! Conditioning: For time: 800m Run 20 Strict HSPU (Fx = HSPU) 20 C2B Pull-ups (Fx = Pull-ups) 20 Deadlifts (275/185#) (Fx = 225/155#) 40 Burpees 20 Deadlifts (275/185#) 20 C2B...Read More

BCF Guys – It’s that time again! Whiskey and WOD night will be Friday, June 15, 2018 6:30-8:30pm!!! More info: https://ballstoncrossfit.com/friday-june-15-2018-630-830pm-whiskey-and-wod-bros-only/  Strength: Clean Complex: 5 sets 2 High Hang Cleans + 1 Hang Clean (A) (70-75% of 1RM) High Hang: 2-3″dip, Shoulders behind the bar, Focus on speed under the bar Low Hang: Shoulders in front...Read More

Team Metcon: Team Jackie: Teams of 2 Congaline Style* For Time: 1000 meter row 50 Thrusters (45/35) 30 pull-ups *Athletes can not pass each other  *Team Total time is score Strength Accessory: 3 Sets for Quality: 10 Turkish Get ups (5L/ 5R) 10 Single Leg KB/DB Deadlift (5L/5R) 10 Meter Handstand Walk, Fx: 15 Shoulder...Read More

Strength: Strict Press 3 x 10 (70-75% of 1RM) Rest to 4-5 min between sets Conditioning: For time: 20 Toes to Bar 8 Power Clean and Jerks (225/155) (Fx: 155/105) Rest: 4:00 For Time: 20 Burpee Box Jump over 24/20 10 Power Snatches (165/115) (Fx: 135/95) *Modified and Courtesy of CrossFit.com *CFHQ RX: 245/165 and...Read More

Having pain/tightness?!? Chiropractors from Arlington Pain and Rehab will be offering free chiropractic treatment on the dates listed below from 5:00-6:30pm. First come, first served basis for basic treatment and information. Don’t miss the opportunity for some professional help with your self-care. Core Blast with Shauna at 6:45pm!!! Free Beginner CrossFit Class at 6:30PM. Anyone interested in trying...Read More

Overview of Week: Monday: Deadlift Tuesday: Overhead Squat Wednesday: Strict Press Thursday: Strength Accessory and Team Workout Friday: Clean Complex Saturday: Chipper Sunday: Front Squat Strength: Deadlift 3 x 10 (Across: 75-80% of 1 RM) Superset with 3 x 10 Lateral Band twist (in a lunge postition) Metcon: AMRAP 12: 35 Double Unders 15 Plate...Read More

Yoga with Liz at 10:00AM!!! Come join us for a fun FREE Boot Camp workout followed by a casual discussion about faith. People of all fitness levels (CrossFit experience is not required) and all faiths (including no faith) are welcome! Bring along a friend (or 2)! After, we’ll grab a burger and beer at Big Buns if...Read More