Free Class tonight at 6:30pm with Coach Tucker! Invite your friends – great opportunity for anyone who wants to try CrossFit for the first time! Having pain/tightness?!? Arlington Pain and Rehab will be offering free chiropractic treatment tonight from 5-6:30pm. First come, first served basis for basic treatment and information. Don’t miss the opportunity for...Read More

Strength/Skill Schedule Monday: Back Squat Tuesday: Strict Pulls/ Amrap Intervals Wednesday: Clean and Jerk 1RM Thursday: Run-Climb-Clean Friday: Snatch Complex Saturday: Deadlift Sunday: 4 Round Chipper Back Squat: 4 sets of 3 @ 85%, then one set of max reps @ 80% (go for more reps than last week)   For time: 40 DB Snatch,...Read More

Muscle-ups are today’s focus for Coach Kathleen’s Skills Class at 12:30! Bench Press – 15:00 to work up to a heavy single *then 1 set of max reps at 65% of today’s 1 RM AMRAP 20: 200m Run (20 calorie row if too cold) 20 Wall-Balls (20/14#) 20 Push-ups 20 Pull-ups (Fx = banded pull-ups...Read More

Have a friend interested in CrossFit? Have them join the Free Class with Coach Tucker at noon! Deadlift 5×5* Rest as needed *Add 10+ lbs over last weeks 5 sets of 6   “Partner DB DT” 10 RFT, partners alternate rounds: 12 DB Deadlifts (2 x 50/35#) (fx = 35/20#) 9 DB Hang Power Clean...Read More

Open Workout 15.5 For time: 27-21-15-9 Row (calories) Thrusters (95/65#)* Run multiple heats / members will judge each other to mimic an Open workout   Post-WOD Finisher Pick a gymnastics skill to work on (pull-ups, dips, muscle-ups, HSPU, etc.)Read More

5 sets of: 3-Position Snatch (high-hang, hang, below-the-knee) Build over the course of 5 sets Rest as needed between sets   Crossfit.com from 12/26/17 On a 12-minute clock, 4 rounds for max reps of: 1 minute of KB Snatches (24/16 kg) 1 minute of Sit-ups 1 minute of Lunges in place   Optional Post-WOD Finisher...Read More

This evening is a fun free community Boot Camp and yoga event with Lululemon from 6:30pm – 8pm (6:30 & 7:30pm WODs cancelled). Great opportunity to bring a friend to the box! Every 2 for 16 (8 sets) of: 1 Hang Power Clean + 1 Clean + 1 Split-Jerk (drop between hang power clean and...Read More

Free Class tonight at 6:30pm with Coach Tucker! Invite your friends – great opportunity for anyone who wants to try CrossFit for the first time! ============= Wed evening is a fun free community Boot Camp and yoga event with Lululemon from 6:30pm – 8pm (6:30 & 7:30pm WODs cancelled). Great opportunity to bring a friend...Read More

Strength/Skill Schedule Monday: Back Squat Nutrition Challenge Benchmark WOD Tuesday: Bar MU Skill Wednesday: Clean Complex Thursday: 3 Position Snatch Friday: Open WOD 15.5 Saturday: Deadlift/Partner WOD Sunday: Bench Press 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...Read More

This fall, we will be hosting 3 weightlifting seminars at Ballston CrossFit followed by a weightlifting meet that will be hosted at CrossFit Route 7. Each seminar will consist of two consecutive, two hour Saturday sessions (2:30-4:30pm). The breakdown for each of the sessions will be as follows: Beginner (Less than 1 year of weightlifting experience):...Read More