When: Wednesday, May 9, 6:30-8pm (please arrive at 6:10-15pm to fill out a waiver!) What: Boot Camp and Yoga Where: Ballston CrossFit (owned buy Tucker Jones, class of ’00 graduate) Why: Fun and fitness Who: JMU alumni How much: $5 donation to the MetroDukes scholarship fund Sign up here: http://www.alumni.jmu.edu/MetroDukesCrossfit18 Read More
Skill class starts at 12:30 with Coach Kathleen. Be ready to learn handstand holds/walks. ============================================================ “Power Clean 00:00-12:00 Find a Heavy TNG Power Clean Triple 12:00-14:00 Rest (set bar load) 14:00 Perform 1 Max Effort UB set at 80% of Triple” For Time: 3 rounds: 10 Deadlifts 225/155, Fx: 185/125 200m run 50 Double UndersRead More
Join us for a fun afternoon and evening of friendly CrossFit competition between the BCF members. This competition is specifically for those who do NOT Rx the workouts but, still want to compete! This is for the FXers, the ones who scale, the people who give it their all and want to have fun! This...Read More
This months mobility class will focus on, by popular demand, OVERHEAD MOBILITY. We will be focusing on opening up the traps, anterior deltoids and biceps to create a stronger lockout position. Mobility class will run from 12:15 to 12:45pm.Read More
Today the fitness competition today starts today at 3pm. Grab your favorite beverage and come cheer on our athletes! Free class starts at 12pm with coach/owner Tucker.Invite someone who is ready to start their CrossFit Journey! ================================================================================= “Black Lung”” 21-15-9 Thrusters 95/65 Push Up Front Squat 95/65 Pull Up Wall Ball 20/14 Burpees (Fx: 15-12-9)...Read More
Not too late to sign up for tomorrows fitness competition click here Come out and represent! ============================================= Heavy Squat Snatch Interval Every :90 for 15:00 Perform 1 Squat Snatch *increase 5# every successful lift Working sets start 40# under 1 RM AMRAP 10: 10 Dumbbell Push Press 50/35, Fx: 35/20 10 Meter Overhead Walking KB...Read More
Don’t forget our first annual fitness competition is this Saturday! Feel free to invite family and friends! ====================================================================== 7/13 Front Squat Back Squat 4 x 7/13 at 65% Rest 2:00 AMRAP 12: 200m run 12 Burpee Box Jumps 24/20 (Lateral Burpee to Box) 12 Toes To BarRead More
Free Class for anyone who wants to try CrossFit for the first time! It starts at 6:30pm with Coach Claire! ========================== HERO WOD: On Nov. 5 at 1:34 p.m., a terrorist named Major Nidal Hasan attacked fellow soldiers and civilians at Fort Hood, Texas. When the shooting ended, he had killed 12 soldiers and one civilian 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
Complete the form below and then you will automatically be routed to our page with rates and the option to register for our Beginners Foundations course.
Complete the form below and then you will automatically be routed to our page with rates and the option to register for our Beginners Foundations course.
