Push Press 4 x 6 (A)   3 Rounds for Time: 20 Power Cleans 115/80 Fx: 95/65 30 Ft. HS Walk, Fx: 40 wall facing Shoulder taps 40 sit-upsRead More

Memorial Day Murph will be held at 10:00 AM and 5:30 PM. Come Honor this Hero and all the Hero’s that perished to provide us with the freedom we enjoy today.   In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005. This workout was one of...Read More

Memorial Day Schedule: Sunday: 10am Yoga, 11:15am WOD, 5:30pm Open Gym (12:15pm Open Gym was cancelled b/c no one had reserved) Murph Monday: 10am WOD, 5:30pm WOD ==================================================== Deadlift;: 5@75%, 3@85 and 1+ @95%   4 Supersets: 16 Single leg Glute Bridgs (8 each side/ 1 side at a time) 16 Dumbell hammercurl (8 each...Read More

Memorial Day Weekend Schedule: Saturday: 10am WOD, 11am- 12pm Open Gym Sunday: 10am Yoga, 11:15am WOD, 12:15pm Open Gym, 5:30pm Open Gym Murph Monday: 10am WOD, 5:30pm WOD ==================================================== EMOM 12: ODD: 18/15 Cal Row, Fx: 15/12 EVEN: 9 Box Jumps 30/24, Fx:24/20   8 rounds for time: 6 T2B 8 Push Press 135/95, FX:115/80Read More

Memorial Day Weekend Schedule Saturday: 10am WOD, 11am- 12pm Open Gym Sunday: 10am Yoga, 11:15am WOD, 12:15pm Open Gym, 5:30pm Open Gym Murph Monday: 10am WOD, 5:30pm WOD ====================================================== Strict Press 5@75%, 3@85 and 1+ @95%   Every 3 minutes for 15 minutes: 6 rounds total 400 m Run. *Score is slowest run   Finisher:...Read More

Bring a friend to any WOD ALL DAY for FREE! Give your friend and family the chance to see how we do things at Ballston CrossFit.  Join us for a short but sweet WOD, all exercises are scalable to your ability level. A 21 Gun Salute is the Nation’s highest display of honor, appropriately reserved...Read More

TOMORROW is Bring a Friend to WOD Day and WOD with Warriors- 21 Guns- with Team RWB! Share the event on Facebook and invite your friends. Happy Hour at World of Beer following the 6:30pm WOD!  ==================================================== Memorial Day Weekend Schedule: Saturday: 10am WOD, 11am- 12pm Open Gym Sunday: 10am Yoga, 11:15am WOD, 12:15pm Open...Read More

Please Note: Tuesday Core Blast now meets from 5:40-6:10 pm.  Free Class tonight at 6:30pm! As always, invite your friends to a fun, free workout and share with them the community you love! =================================================== Mark your calendars and invite your friends: Thursday, May 26 is “Free Bring a Friend to WOD Day” and “WOD with...Read More

MEATHEAD MONDAY   Fitness & performance: Bench press, 5×3 (ME) or 5/3/1 format, 3@70%, 3@80 and 3+ @90% Strict pull-ups, 4 sets of burnouts (feel free to go weighted) 4 rounds: Burnout bicep curls (any form) Burnout banded tricep pulldown   Ab finisher   Optional finisher: 5k run      Read More

Yoga today at 10:00 am with Jenna! Free for members, $10 for friends. ============================================= 20 Minutes to find Heaviest 3 Position Snatch 1 Snatch + 1 Low hang Snatch (KNEE)+ 1 Hi hang Snatch (HIP) * SQUAT FOR ALL   Snatch Balance 6 x 3 ~60-80%Read More