Flex on the Mall!!! For the fourth year in a row, Coed Teams of 4 compete in the shadow of the Washington Monument with a view of the United States Capitol building. BCF will be sending a bunch of teams this year. Come out and cheer them on! Start off your Saturday with a morning...Read More

Conditioning: EMOM 25: Min 1: 5 Hang Power Cleans (Max Effort, increase weight each round) Min 2: 20 Hollow Rocks Min 3: 20 Russian KBS (32/24) (Fx: 24/16) Min 4: 15/10 AAB Cals Min 5: 10 In place Front Rack Lunges (Across at challenging weight) No score, work hard!Read More

Strength: High Hang Snatch 6 x 2 (A) @70-75% Beginners: 6 x 1 (A) High Hang Power Snatch + 1 Overhead Squat Conditioning: For Time: 36 T2B 12 Squat Snatches 155/105 (Fx: 115/80) Rx+185/125 Scaling suggestion: 50 Hanging knee Raises 25 Hang Squat Snatches (light weight)Read More

Strength: Push Press: Find a heavy set of 5, then 3 x 5 at 85% Superset working sets with :30-:45 Elbow plank Conditioning: 10 min AMRAP: 30 Double Unders 15 C2B Pull-ups Fx: Pull-ups 30 Double Unders 15 Ring Dips (high rings must be used for RX athletes)Read More

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!! Conditioning: Partner WOD For Time: 400m run with one medball (20/14) (both partners go run) 40 Deadlifts (275/185) (Fx: 225/155) 400m run with one medball (20/14) (both partners go...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: Meathead Monday Tuesday: Partner WOD Wednesday: Push Press Thursday: High Hang Snatch Friday: EMOM 25 minutes Saturday: Front Squat...Read More

Yoga with Liz at 10:00am!!! Skills class: 12:30pm!!! Coach Kathleen will be teaching you the finer points of ROWING. She will talk pacing, breathing, and technique to help you accumulate calories and meters as efficiently as possible. Conditioning: For time: 25 Overhead Squats (135/95#) (Fx = 95/65#) 50 Ground-to-Overhead (135/95#) (Fx = 95/65#) 25 Overhead Squats...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!! Strength: Deadlift 5 x 5 Across @80-85% Conditioning: AMRAP 12: 24 Wall Balls 12 Burpee box jumpsRead More

BCF Ladies- The moment has finally returned… Wine & WOD 2018 will be on Friday, June 1 at 6:30 PM – 8:30 PM!!! All the ladies will do a fun WOD followed by (or perhaps incorporating) drinking wine! Get ready for an evening of hanging out, snacking, and absolutely dancing! Event is free but bring your own bottle and...Read More

Thursday May 31 at 7pm: Join Megan Crozier for a free workshop at Ballston CrossFit to learn more about how to eat for energy and performance, without feeling like you’re following a strict plan or always counting macros. She will be discussing the foundations of a healthy diet, how to determine what foods are right for you,...Read More