Join us tonight at 6:30pm for the Relay for Life Fundraiser supporting the American Cancer Society! Friends are welcome (CrossFit experience is not required)! Note – 6:30pm WOD and Core Blast are cancelled tonight. https://ballstoncrossfit.com/thursday-september-8-2016-relay-for-life-fundraiser/ ============================================= Clean and jerk technique – lets dial this in and then lift some heavy weight! Clean and jerks, find...Read More

Join us Thursday night at 6:30pm for the Relay for Life Fundraiser supporting the American Cancer Society! Friends are welcome (CrossFit experience is not required)! https://ballstoncrossfit.com/thursday-september-8-2016-relay-for-life-fundraiser/ ======================================== GHR Instruction (Glute Ham Raises) Rx: 4 x 7 GHR’s, stop at Parallel Fx: 3 x 10 Partner or Banded/rig GHR’s (https://youtu.be/7F5Ibbf2lEc) use abmat in place of foam roller....Read More

Free class at 6:30pm – bring your friends! ============================================= EMOM 10: 2 Power Snatches (ME) *No misses to increase load *Not Touch and Go   4 Fast Rounds For Time: 10 Front Rack Lunges 135/95, Fx:95/65 12 Lateral Burpees over the bar *Hips don’t open on the burpeesRead More

Labor Day Schedule: Monday: 10am WOD (Rich) 5:30pm (Kathleen)   Strength/Skill Schedule: Monday: Push press Tuesday: Power snatches Wednesday: GHR Thursday: Clean & jerks Friday: Back squats Saturday: “The Chief” Sunday: Weighted pull-ups ====================================== Push Press 12:00 to Find a Heavy set of 5 Then Perform 1 set of max reps at 80% of above   AM vs. PM Throwdown WOD 1...Read More

Labor Day Weekend Schedule: No yoga today! Sunday: 11:15am WOD (Travis), 12:15-1:30 Open Gym and Skills Class – Coach Kathleen Monday: 10am WOD (Rich) 5:30pm (Kathleen) ====================================== Back Squat: 4 x 6 @ 80% of 5RM   5 x 250 m Row Rest: 2:1Read More

Free class at noon – bring your friends! Labor Day Weekend Schedule: Saturday: 10am WOD, 11am WOD, 12-1pm Free class and Open Gym – Coach Rich Sunday: 11:15am WOD (Travis), 12:15-1:30 Open Gym and Skills Class – Coach Kathleen Monday: 10am WOD (Rich) 5:30pm (Kathleen) ====================================== Bench Press 4 x 5 @80% of 5RM   AMRAP 12 2, 4,...Read More

Labor Day Weekend Schedule: Friday: Regular schedule Saturday: 10am WOD, 11am WOD, 12-1pm Free class and Open Gym – Coach Rich Sunday: 11:15am WOD (Travis), 12:15-1:30 Open Gym and Skills Class – Coach Kathleen Monday: 10am WOD (Rich) 5:30pm (Kathleen) ====================================== Turkish Get-ups 5×6 (3 on each arm), ME Cash-in: Run 400m Then 21-15-9 shoulder to overhead 135/95 Fx: 115/80...Read More

We will be conducting our August referral drawing after the 6:30pm WOD today.  Core Blast Crusher Alex Solomon and Mario Oliver are entered into the drawing for a free month of membership for referring friends in August!! Remember, we have a free class every Tuesday at 6:30pm and Saturday at noon, as well as Boot Camp...Read More

Labor Day Weekend Schedule: Friday: Regular schedule Saturday: 10am WOD, 11am WOD, 12-1pm Free class and Open Gym – Coach Rich Sunday: 11:15am WOD (Travis), 12:15-1:30 Open Gym and Skills Class – Coach Kathleen Monday: 10am WOD (Rich) 5:30pm (Kathleen) ====================================== Be sure to tape your hands and shave those callouses down (we sell a callous shaver if you need...Read More

Free class tonight at 6:30pm with Coach Claire – bring your friends to try out a WOD! Labor Day Weekend Schedule: Friday: Regular schedule Saturday: 10am WOD, 11am WOD, 12-1pm Free class and Open Gym – Coach Rich Sunday: 11:15am WOD (Travis), 12:15-1:30 Open Gym and Skills Class – Coach Kathleen Monday: 10am WOD (Rich) 5:30pm (Kathleen) ====================================== Deadlift Singles...Read More