Free class at noon – bring your friends and if they join you’ll get entered into our raffle for a free month of membership! Looking to improve your kipping pull-up? Butterfly pull-up? Muscle-up? Kipping HSPU? Join Coach Tucker for a fun skills class TODAY from 1:15-2:15pm! ============================================= Bench Press: 16 Minutes to Establish a 3RM...Read More

Boot camp with Coach Rich at 5:30pm – reservations REQUIRED! Looking to improve your kipping pull-up? Butterfly pull-up? Muscle-up? Kipping HSPU? Join Coach Tucker for a fun skills class from 1:15-2:15pm this Saturday, October 10th! ============================================= Clean and Jerk Technique 18 Minutes to Find: Heavy Double: Clean and jerk (not touch and go)   6 Rounds...Read More

Looking to improve your kipping pull-up? Butterfly pull-up? Muscle-up? Kipping HSPU? Join Coach Tucker for a fun skills class from 1:15-2:15pm this Saturday, October 10th! ============================================= Back Squats: 7@80%, 5@85%, 3@90%, AMRAP 16: 200 meter Run 10 C2B Pull ups 15 HR Push ups 20 Alternating KB Pistols 16/12kg Fx: Pull ups, LungesRead More

Boot camp at 6:30pm – reservations REQUIRED! If you don’t have the app downloaded, click here from your smartphone: ballstoncrossfit.zenplanner.com Looking to improve your kipping pull-up? Butterfly pull-up? Muscle-up? Kipping HSPU? Join Coach Tucker for a fun skills class from 1:15-2:15pm this Saturday, October 10th! ============================================= Partner Wod: Buy In: 200 double Unders 5 Rounds: 15 T2B 15...Read More

Calling all RUNNERS (or want to be runners!)!! Meg will be leading a weekly “BCF running club” on Tuesday at 5:30pm!! Meet at the box and get ready to review running technique and put in some milage! Looking to improve your kipping pull-up? Butterfly pull-up? Muscle-up? Kipping HSPU? Join Coach Tucker for a fun skills...Read More

September Referral Rewards! Thanks to Charlie, Lorrane and Maria for their continued referrals of friends! After the 5:30pm WOD we’ll have a drawing to see who wins the free month of membership and other awesome prizes! Calling all RUNNERS (or want to be runners!)!! Meg will be leading a weekly “BCF running club” on Tuesday...Read More

Yoga with Jenna at 10am (yoga is on as Jenna’s schedule changed and she can make it now)! Free for members and $10 for friends! ============================================= Split Jerks w/ Pause in Dip for 2 seconds 5×3 @ 75-80% (From the Rack)   7 minute AMRAP of 150 meter row 15 Box Jumps (Rx24/20) 8 hang...Read More

Free class at noon – bring your friends! Weekend notes: Open gym today is condensed and running from 12-1:15pm. We WILL be having yoga on Sunday with Jenna! ==================================== 10 Rounds of: 30 seconds on MAX ROW then 5 Hand Release Push-Ups / 45 rest (Starts when row ends) The way this will work is athlete will...Read More

Starting Monday, June 11th we will begin a new block of programming at BCF and CF Route 7. This programming block will be three months long, lasting through the beginning of September. The goal for this block of programming will be to increase our strength endurance and develop a higher quality of overall movement while...Read More

Stay dry! Please leave umbrellas and wet gear outside or on the front door mat. Boot camp at 5:30pm! Weekend notes: Open gym for this Sat is condensed and running from 12-1:15pm. ============================== 4 rounds of: 10 Strict HSPU Rx+, 10 kipping HSPU (Rx) 4 Wall Walks(Fx) 10 oh reverse alternating legs lunges (5 each side...Read More