Yoga today at 10am! Free for members, $10 for friends. ============================================ Hang Power Snatch: 5 x 3 (ME)   AMRAP 10: 10 KBS 32/24, FX 24/16 10 Box Jumps 24/20Read More

Free Class today at 12:00 pm! Invite your friends, coworkers, and family to join our BCF community in a free, fun workout! ==================================================================================== Do not forget to read over our post on our upcoming programming: Strength Cycle ==================================================================================== Bench Press 18 Minutes to Find a Heavy 5   For Time: 800m Run 30 C2B Pull Ups...Read More

Now that the Open is all over it is time to improve our strength.  Consistency with Core lifts and movements make our overall performance better. We will be moving into the 5/3/1 training cycle. We will be focusing on the Back Squat, Deadlift, Strict Press and Bench Press. Every week you will do work based...Read More

BCF & CFR7 Ladies! RSVP HERE for our Wine + WOD Event!  Friday, April 8, join us for a fun, free WOD at 6:30 pm! We will create a WOD that is accessible for all levels of experience so invite any female friends to join! BCF & CFR7 Gentlemen! You get to have fun too! RSVP...Read More

Show up between 5:15pm-6:45pm to receive free ART soft tissue treatment from our friends at Full Motion Life & Sport! If you have any tweaks or tightness, they can fix you up! Come see them every 4 weeks at Ballston Crossfit to learn more about what they can do for you and to get some...Read More

Want something to train for now that The CrossFit Open is over? Register for the first ever Route 7 Rumble! Pick a partner and get ready for an amazing day of team competition on Saturday, April 23, at our sister box, CrossFit Route 7! ============================= 4 Super Sets of: 6-8 Weighted PullUp FX: BW 6-8...Read More

Congratulations again to everyone who competed in the 2016 CrossFit Open! Click here to see the final rankings at BCF & CFR7! ========================================================================== Free Class tonight at 6:30 pm! Invite a friend and join them for a fun Intro to CrossFit workout! ========================================================================== Rope Climb Technique *Wear Tall Socks!* AMRAP 20: 30 Deadlifts 135/95 FX:95/65...Read More

I always considered myself an active person. Throughout high school, I was involved in a sport in every season throughout the year from football to basketball, baseball and rugby. In college, I stopped playing “competitive” sports; but, was always involved in intramural leagues and working out with friends which kept me pretty active. After college,...Read More

Remember to submit your 16.5 Scores tonight by 8:00pm! Congratulations to everyone who has competed over the past 5 weeks! =================================================== April Save The Dates: Friday, April 8: Ladies’ Wine & WOD Night Friday, April 15: Guys’ WOD & Whiskey Night Saturday, April 23: Route 7 Rumble =================================================== “Olympic Total” 1 RM *Snatch *Clean and...Read More

Reminder: No Yoga today due to Easter Sunday! All other classes will remain as regularly scheduled. ===================================================================== Remember to submit your 16.5 scores by 8:00 pm Monday night! Great work everyone! Thank you to everyone who came out last night for Saturday Night Lights to support our community! ===================================================================== 1 Mile Run RPE of 7-8...Read More