Strength: Bench Press 5-5-5-3-3-3 Rest as needed Conditioning: For time: 21-18-15-12-9-6-3 HSPU Pull-ups FX: 21-15-9 HSPU Pull-ups *20 minute cap Post-WOD Finisher: 150 Bicycle Crunches (in as few sets as possible)Read More

  BCF Athletes, We have officially wrapped up the 2018 CrossFit Open season! I am proud of all of our athletes that accepted the challenge and competed, was motivated by all of the PR’s and impressed by so many incredible performances! It is really remarkable to track the caliber of athletes at BCF over the...Read More

Strength: Strict Press 1 RM (20 minutes) Conditioning: For time: 40 Box Jump Overs (24/20”) 30 Hang Power Snatch (75/55#) 20 Strict HSPU (Fx = Kipping HPSU) 7 Minute Cap Post-WOD Finisher: 3 Sets: DB Side Lateral Raise x 15 reps Plank x :60 Rest 1-2 minutes between sets  Read More

Strength/Skill: Ring or Bar Muscle-up – Skill Work / 15 Minutes Advanced Athletes For time: 18 Ring Muscle-ups 18 Bar Muscle-ups Conditioning: 3 RFT: 100 Double-Unders 50 Wall-Balls (20/14#)Read More

Strength: Rope Climb Skill Review / Work (15 minutes) Advanced Athletes: 3 Sets of: 2 Legless Rope Climb (15’) **start seated from the floor Rest as needed Conditioning: U.S. Army 2nd Lt. Justin Sisson, 23, assigned to 1st Battalion, 506th Infantry Regiment, 4th Brigade Combat Team, 101st Airborne Division in Fort Campbell, Kentucky, died June...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! Strength/Skill Schedule: Monday: Hero WOD “DT” Tuesday: Hero WOD “Sisson” Wednesday: Muscle Ups Thursday: Strict Press Friday: Partner WOD Saturday: Bench Press Sunday:...Read More

Times for completing the Open WOD: Friday – Complete at Route 7 during their normal class times or during open gym (1 – 4:30PM) at BCF Saturday – Normal class times or open gym Sunday – Open gym (12:15 – 1:30PM) A coach must be present during an Open WOD attempt Strength: 3 Super-Sets of:...Read More

Times for completing the Open WOD: Friday – Complete at Route 7 during their normal class times or during open gym (1 – 4:30PM) at BCF Saturday – Normal class times or open gym Sunday – Open gym (12:15 – 1:30PM) A coach must be present during an Open WOD attempt CrossFit Open WOD 18.5...Read More

I was one of those late bloomers to working out.  Although I participated in cross country running while in high school (always coming in the last scoring position for my team – mainly because we only had five people on my team), the next decade of my life was spent on getting my educational degrees. ...Read More

I wanted to share my story which illustrates a 100% direct and irrefutable correlation with success in running marathons and Ballston CrossFit (BCF). At the five and 10-month marks, I’ve experienced two major “wins” in my life since joining BCF (and the CrossFit world together).   In 2008 I fell in love with the marathon...Read More