Do you have a buddy that you’ve been trying to convince to check out Ballston CrossFit? We are here to help steer them in the right direction. Tuesday, April 24 will be Bring a Friend Day at BCF!! Help grow the BCF community by bringing a pal to try out a WOD at any of...Read More

Strength: Snatch: 5 x 2 Pause Snatches (2 second pause at top of knee) Conditioning: EMOM 14: Odd: 2 Back Squats at 80-86% Even: 3-6 Muscle Ups, Fx: False Grip ring row with feet on boxRead More

Accessory Circuit: 4 Sets of: 1:00 Plank 15/12 Assault Bike Calories or Max calories in 40 seconds 10-12 Barbell Rows :45-1:00 Front Rack KB Wall sit, Fx: BW Wall sit Rest :30 between movements, Rest 1:30 between Sets Conditioning: Tabata: Kettlebell Swings 32/24, Fx: 24/16 Abmat Sit ups Double Unders KB Lunges 32/24, Fx: 24/16...Read More

Core Blast with Shauna at 6:45PM!!! Free Beginner CrossFit Class at 6:30PM. Anyone interested in trying out a CrossFit class is welcome to come check out what BCF has to offer!! Having pain/tightness?!? Chiropractors from Arlington Pain and Rehab will be offering free chiropractic treatment on the dates listed below from 5-6:30pm. First come, first served basis for...Read More

Overview of Week: Monday: Strict Press Tuesday: Run/Barbell/Gymnastics Chipper Wednesday: Accessory Circuit Thursday: Snatch Friday: Handstand Push Ups Saturday: Hero WOD “The Chief” Sunday: Deadlift Strength: Strict Press: 5 @ 70% 3 @ 75% 3 x 2 @ 80% *1RM Percentages Beginners: 5 x 5 (A) Conditioning: 5 Rounds: 10 Ring Dips Fx: Push ups...Read More

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 interested in hanging out for...Read More

Strength: Bench Press 4-4-4-2-2-2 Rest as needed (5-10# Heavier from 2 week ago) Conditioning: 21-15-9 Chest to Bar Pull Ups, Fx: Pull Ups Hang Power Cleans 115/80, Fx: 95/65 Push Jerks 115/80, Fx: 95/65 Rx+:135/105 Post-WOD Finisher: 1 Max Effort Unbroken Farmers Walk for Distance: RX:32/24 FX:24/16 *Use 200 m route or 10m increments inside...Read More

Strength: Snatch Complex: 5 sets of: 1 Squat Snatch + 1 Snatch Balance + 1 Overhead Squat (Increase load each set) Beginners: 2 x (2 Hang Power Snatch + 1 Overhead Squats) Conditioning: AMRAP 10: 7 Deadlifts 165/110, Fx: 135/95 14 Air Squats 21 Double Unders RX+225/155Read More

Strength: Handstand Push Up Technique: 4-5 Sets of: RX+: 5/3 Strict +6 Kipping RX: 10 Kipping HSPU FX:5-10 Kipping HSPU with 1-2 Abmats Conditioning: 4 Rounds for time 200 m Run 10 Hand release Push Ups 15 Sit ups 20 Kettlebell Swings 32/24, Fx:24/16 Post-WOD Finisher: 3 sets: 20 (10L/10R) DB Or KB Single Arm...Read More

  Strength: Clean Complex: 5 sets of: 2 x (1 Squat Clean + 1 Front Squat + 1 Split Jerk) (Increase load each set) Beginners: 2 x (2 Hang Power Cleans + 2 Front Squats + 2 Push Press) Conditioning: EMOM 15: Min 1: 18/15 Cal Row, Fx: 15/12 Cals Min 2: 15 Wall Ball...Read More