Skills Class 1:15pm: Pistols & Rope Climbs Strength:  EMOM 151 Squat Clean (↑) Conditioning: 9 – 15 – 21 – 15 – 9Russian Kettlebell Swings (32/24) (Fx: 24/16) Toes to Bar (Fx: 5 – 10 – 15 – 10 – 5)Air Squats Time Cap 12:00Read More

A huge congrats to all 12 of our amazing athletes that are advancing to the next stage of CrossFit Games Quarterfinals!!! Awesome work everyone. Way to crush and make it to the advanced stage. We are proud to have you all represented our Ballston CrossFit community. All quarterfinals workouts are released on Thursday, Individual athletes...Read More

    Strength:  E2MOM 105 Back Squats @65 – 75% Conditioning: 8 Rounds8 Power Cleans (135/95) (Fx: 95/65) (Rx+: 165/115)8 Push UpsRead More

Strength:  EMOM 121: 12 Plate-to-Chest Standing Good Mornings2: 12 GHD Sit ups (Fx: Weighted Abmat Sit Ups)3: 12 Arch Extensions With :03 Hold Conditioning: EMOM 161: 20/15 Calorie Ski (Fx: 15/10) (Rx+: 25/18)2: Rest3: AMRAP Strict Pull Ups (Rx+ Chest to Bar)4: RestRead More

Arctic Core Blast – 6:45pm!!!!  Strength:  3 Rounds10 Double Kettlebell Front Squats10 Kettlebell Straight Leg Deadlifts (Add deficit if needed)5 Reverse Nordic Curls5 Nordic Hamstring CurlsTempo for kettlebell movements: 30×1 Conditioning:  AMRAP 816 Hang Power Snatches (95/65) (Fx: 75/55) (Rx+: 115/80)64 Double Unders (Fx: 48)  Read More

Starting Monday, April 5th we will begin a new block of programming at BCF and CF Route 7. This programming block will be two months long, going through April and May. This programming block is where we hit the reset button and start our programming back at the beginning. The work we do in these...Read More

Conditioning: AMRAP 36400m Run20 Handstand Push Ups (Fx: 15)500/450m Row20 Toes to Bar (Fx: 15) John 11:25-26: “Jesus said to her, ‘I am the resurrection and the life. The one who believes in me will live, even though they die; and whoever lives by believing in me will never die. Do you believe this?'”Read More

Skills Class 1:15pm: Handstand Pushups Strength:  E2MOM 105 Deadlifts @65 – 75% Reset every rep and start from dead stop. Conditioning: 24 – 18 – 12 – 6American Kettlebell Swings (24/16) (Fx: 16/12) (Rx+: 32/24)Overhead Squat (95/65) (Fx: 75/55) (Rx+: 115/80) Finisher: Core Finisher:3 Rounds:30 Work/:15 Rest1: Tuck Ups2: High Plank Shoulder Taps3: Left Side Plank4:...Read More

Strength: Rx: 10 Rope ClimbsFx: 7 Rope ClimbsRx+: 5 Legless Rope Climbs + 5 Rope ClimbsScaled: Rope Climb Technique Development Time Cap 10:00 Conditioning: E4MOM 161: AMRAP10/7 Calorie Ski (Fx: 7/5)20 Double Unders2: Rest3: AMRAP10/7 Calorie Assault Bike (Fx: 7/5)10 Wall Balls (20/14) (Rx+: 11’/10′)4: Rest [divider scroll_text=”SCROLL_TEXT”]John 3:16-17: For God so loved the world that he...Read More

    Strength:  EMOM 151 Squat Snatch (↑) Conditioning: 3 Rounds15 Each Arm Dumbbell Suitcase Deadlifts (50/35) (Fx: 35/20) (Rx+: 70/50)5 Double Dip Ring Muscle Ups (Fx: 10 Jumping Air Squats + 10 Ring Push Ups) (Rx+: 7)Read More