Calling all competitors – competition WOD this Saturday at 11:30am at CFR7!  https://ballstoncrossfit.com/competitors/ Need more muscle up help? Muscle up skills class this Saturday at CrossFit Route 7, August 15 @ 09:15. ================================================ Fitness & performance: EMOTM 12: 2 cleans (A) Fitness & performance: 4 rounds for time: 10 Curtis P’s, Rx: 135/95, Fx: 115/80 Run...Read More

Calling all competitors – competition WOD this Saturday at 11:30am at CFR7!  https://ballstoncrossfit.com/competitors/ Need more muscle up help? Muscle up skills class this Saturday at CrossFit Route 7, August 15 @ 09:15. ================================================ Fitness & performance: For time: 30 handstand push-ups 40 pull-ups 50 kettlebell swings (24/16) 60 sit-ups 70 burpees *Compare to 5/7/2014   Finisher:...Read More

If you have any soft tissue injuries, chiropractors from Arlington Pain and Rehab will be at BCF treating athletes for free from 6-7pm Wednesday evening! Calling all competitors – competition WOD this Saturday at 11:30am at CFR7!  https://ballstoncrossfit.com/competitors/ Need more muscle up help? Muscle up skills class this Saturday at CrossFit Route 7, August 15 @...Read More

Calling all competitors – competition WOD this Saturday at 11:30am at CFR7!  https://ballstoncrossfit.com/competitors/ ============================================ Fitness: Muscle up technique Performance: 30 muscle ups for time   Fitness & performance: For time: 5 rounds for time: 30 double unders 20 Goblet Squats Rx: 32/24, Fx: 24/16 10 deadlifts, 185/120Read More

CANCELLED: Chiropractors from Arlington Pain and Rehab will not be coming this evening (they had a last minute re-schedule). They will be coming to BCF on Wednesday from 6-7pm. First come, first served for free treatment for any soft tissue injuries or issues you are facing. Quite a few spaces are still remaining to compete at the...Read More

Yoga with Bobbie at 10am, free for members and $10 for friends. =================================================== Fitness & performance: Deadlifts, 3×10 (A)   Fitness: AMRAP 12: 8 renegade rows 12 pistols 24 double unders Performance: AMRAP 12: 8 renegade rows 12 pistols 24 double unders *Alternate legs for pistols.Read More

Free class at noon, bring your friends to WOD with you! =================================================== Fitness & performance: Run 1000m 25 power cleans, 135/95 25 box jump-overs, 24/20 25 chest to bar pull-ups 50 wallball shots, 20/14 25 chest to bar pull-ups 25 box jump-overs, 24/20 25 power cleans, 135/95 Run 1000mRead More

BCF & CFR7 Nationals game Friday night! Some people will be meeting at the Bullpen before the game. Tickets will be under your name at will call. See you at the Scoreboard Pavilion Bar once the game gets rolling! ================================================= Fitness & performance: Snatches, work up to a heavy single Fitness & performance: 6 rounds:...Read More

Fitness: Back squat, 5×5 (A) Performance: Back squat, 6×4 (85%)   Fitness & performance: 3 rounds: 10 slow descent dragon flags 20 abmat sit-ups 30 hip extensions 40 banded good mornings *Workout not for time; working to develop midline strength.   Finisher: 200 double unders for timeRead More

Fitness & performance: Press, find a 5RM   Fitness: AMRAP 10: 5 ring dips 10 toes to bars 15 kettlebell swings, 24/16 Performance: AMRAP 10: 5 ring dips 10 toes to bars 15 kettlebell swings, 32/24Read More