27-21-15-9 Goblet Squat 32/24 Fx: 24/16 Box Jump Overs 24/20 Sit ups 4 x 400 meter Run Rest 1:1Read More

BCF is hosting our first Fitness Competition for all FX and Scaled Athletes. Find a partner and sign up! ===================================================== 3 Giant Sets: 25 Band Pull Aparts 5 Behind the Neck Snatch Push Press (A) 10-14 single Leg Glute Bridges (5-7 each side) Snatch Complex: 5 Sets of: 1 High hang Squat Snatch + 1...Read More

Free Class starts at 6:30pm with Coach Rob. A great way to introduce CrossFit to beginners! Arlington Pain and Rehab will be here giving free chiro treatments to our athletes! They’ll be at the box between 5pm and 6:30pm ======================================= We are raising money to help buy a well and help end water scarcity in...Read More

  Strength for the Week Monday: Narrow Grip Bench Press Tuesday: Filthy Fifty – Reversed Wednesda: Snatch Complex Thursday: Double Metcon Friday: “DT” Satuday: Front Squat Sunday: Double Metcon =====================================   Narrow Grip Bench Press: 4 x 5 (Across)   5 Rounds for time: 5 Burpees 5 Muscle Ups Fx: 5 Chest to Bar 9...Read More

Coach Kathleen’s Skill Class starts at 12:30 and will be going over pull-ups. Kipping and butterfly! ======================== 3 Sets of: 16 Barbell Step Ups (A: 8 each leg) 12-15 Pendlay Rows (A) AMRAP 18: 400 M Run 15 Ground to Overhead 45/25 Fx: 25/15 15 Atomic Situps 45/25 Fx: 25/15Read More

Free Class for beginners at noon today with Coach Rob! =========================   “Jackie” For Time: 1000 meter row 50 Thrusters 45/35 30 pull-ups EMOM 15: Odd: 3 Push Jerks (A) *from Floor Even: 30 Double UndersRead More

Deadlift: Find 5 RM 18 minutes “25” For Time: 5 Strict Handstand Push Ups, Fx: Kipping HSPU 25 Box Jumps 24/20 5 Strict Handstand Push Ups, Fx: Kipping HSPU 25 Hang Power Cleans 135/95, Fx:95/65 5 Strict Handstand Push Ups, Fx: Kipping HSPU 25 Toes to Bar 5 Strict Handstand Push Ups, Fx: Kipping HSPU...Read More

Snatch Balance Complex: 5 x 1 Snatch Balance + 2 Overhead Squats (ME) 18:00 Cap AMRAP 8: 5 Overhead Squats 115/80, 75/55 10 Lateral OTB Burpees 5 x 15 Hollow Rocks: 5 x :30 Plank holdRead More

  We are raising money to help buy a well and help end water scarcity in Liberia! Ballston CrossFit has agreed to match 100% of all donations towards The Last Well foundraiser in hopes to reach  our $3,000 Goal. So far we have raised $1302 in just 6 short days. We can reach our goal...Read More

We are raising money to help buy a well and help end water scarcity in Liberia! Ballston CrossFit has agreed to match 100% of all donations towards The Last Well foundraiser in hopes to reach our $3,000 Goal. If we reach $3,000 by June 16, BCF will also purchase a new water fountain system with...Read More