12/9 Friday – Toy Drive and Christmas WOD! Bring a Toy to donate. Details Here Congratulations to Erica Stein! For referring a friend to Ballston CrossFit we are giving you ONE FREE MONTH of Membership. Enjoy and thank you! ==================================== AMRAP 10: Max HSPU Partner Wod; 30-20-10 Snatches 135/95 Fx: 95/65 C2B Pull Ups WBS 20/14 *Power...Read More

  Big Congratulations to Coach Rob Brown and Athlete Erica Stein!! Their RX Team Merry LudaChristmas took 2nd place! Shoutout to Erica Stein a little extra because this was her first RX Competition. Way to go! ===================================== TONIGHT Core Blast: 30 Minutes of an ab workout. 5:40pm TONIGHT Free CrossFit Intro Class: Open to anyone...Read More

12/6 Tuesday 5-6:30pm: Arlington Pain and Rehab FREE Chiropractice Adjustment. Details Here 12/9 Friday All Day: Toy Drive Charity WOD! ========================================= Strength/Skill Schedule This Week Monday: Fran and heavy Fran Tuesday: Bear Complex Wednesday: HSPU Thursday: Push press Friday: Weighted pull-ups Saturday: Muscle Ups Sunday: Deadlifts ========================================== Choose your adventure: Heavy Fran: 15-12-9 Thrusters 135/95 C2B Pull ups *Compare:10/19/2016 (if you...Read More

TODAY! Sunday, Dec 4th at 8am – Homeless Hope Winter Event. Details Here Today 10am – Yoga! Included in ALL CrossFit memberships or $10 for Non-Members to drop in Today 12:30pm Skills Class! Use one of your Gold Membership classes for this or it’s Included in your Platinum membership. This Week: 1. Double unders 2. Rope...Read More

Today! Noon –  FREE CrossFit Intro Class. Bring your friend! No experience needed. Email: [email protected] if you’d like to come! TOMORROW! Sunday, Dec 4th at 8am – Homeless Hope Winter Event. Details Here ========================= Muscle up technique 15 Rounds For Time: 1 Muscle Up (Bar or Ring) , Fx: 2 C2B Pull ups 2 Hand Stand Push...Read More

Sunday, Dec 4th at 8am – Homeless Hope Winter Event. Details Here ========================= Squat Snatch: 00:00-15:00 Find a Heavy Single 15:00-16:30 Rest 16:30-18:00 ME Squat Snatch at 80% of your Heavy Single from today 18-15-12-9-6-3 Push Press* 115/80, Fx; 95/65 Games Standard Box Jumps 30/24, Fx: 24/20 *5 burpee penalty each time you break up the set...Read More

Tonight! 6:40pm – Core Blast: 30min Core workout. Use your CrossFit Gold Membership towards this or if you have Platinum membership it’s included! $20 Cash to Drop In for Non-Members Sunday, Dec 4th at 8am – Homeless Hope Winter Event. Details Here ============================ Strict Press: 3 x 5 (A) ~ 75-85% AMRAP 20: 20 Thrusters 115/80,...Read More

Sunday, Dec 4th at 8am – Homeless Hope Winter Event. Details Here ======================== Squat Clean: 00:00-15:00 Find a Heavy Single 15:00-16:30 Rest 16:30-18:00 ME Squat Cleans at 80% of todays Heavy Single Rowing WOD 8 x 200m Row Rest :90 seconds between rounds Finisher: Rx: 100 push-ups and 100 sit-ups for time Fx: 50 push-ups and...Read More

Tonight! 6:30pm –  FREE CrossFit Intro Class. Bring your friend! No experience needed. Email: [email protected] if you’d like to come! Tonight! 5:40pm – Core Blast: 30min Core workout. Use your CrossFit Gold Membership towards this or if you have Platinum membership it’s included! $20 Cash to Drop In for Non-Members Sunday, Dec 4th at 8am...Read More

Sunday, Dec 4th at 8am – Homeless Hope Winter Event. Details Here =========================== Strength/Skill Schedule This Week Monday: Rope Climb Technique Tuesday: Benchmark WOD Wednesday: Squat Clean Thursday: Strict Press Friday: Snatch Saturday: Muscle Ups Sunday: Deadlift ========================= Remember to bring your tall socks today! It’s critical to get the proper rope climbing technique for efficient rope...Read More