Free class at noon – bring your friends! Note – Sun 11:15am WOD is cancelled and will be replaced with open gym time. ============================================= Fitness & performance: Back squat, 10×3 (A; 80-85%) Fitness: Run 400m Then 30-20-10: Kettlebell swings, 24/16 Pull-ups Then run 400m Performance: Run 400m Then 30-20-10: Kettlebell swings, 32/24 Chest to bar...Read More

Warm-up: DODGEBALL!! Fitness & performance: Push press, 4×4 (A)   Fitness & performance: AMRAP 9: 3 push jerk 3 toes to bar 6 push jerk 6 toes to bar 9 push jerk 9 toes to bar *Continue to add three reps to each movement until the nine minutes are complete Weights – Fx: 115/80; Rx:...Read More

2015 CrossFit Games have commenced!  http://games.crossfit.com ========================================= Fitness and Performance: Hang power cleans, 6×3 (A)   Fitness: 15-12-9: Deadlift, 275/185 Over box jumps*, 24/20 Performance: 15-12-9: Deadlift, 315/205 Over box jumps*, 30/24 * Feet touch the top of boxRead More

Fitness & performance: Bar muscle up technique   Fitness: AMRAP 20: 10 Curtis P’s, 75/55 – this is designed for lot’s of people to be able to FX! 10 bastards Run 400m Performance: AMRAP 20: 10 Curtis P’s, 115/80 10 bastards Run 400mRead More

Congrats to our June referral winners: Lorrane won a free month of membership and 1 hour personal training session and Lauren B won a free t-shirt! If you refer a friend, you typically have a 25-33% odds of winning a free month of membership – so bring your friends to the free WOD every Saturday...Read More

Congrats to all the athletes who set PR’s at the B&R Open at CrossFit Route 7 over the weekend! Such an incredibly fun oly competition! ==================================================== Fitness: Deadlift, 5×2 (A; heavy) Performance: Deadlift, find a heavy double Then, 2×2 (90%)   Fitness: 5 rounds for time: 10 ground to overhead, 95/65* 20 sit-ups 30 double...Read More

Yoga at 10am with Nina, free for members and $10 for friends! Come out to CFR7 and watch the first annual B&R Open (BROpen) – today is the final day – come watch some guys and girls move some weight! https://ballstoncrossfit.com/saturday-and-sunday-july-18-19-2015-black-and-red-open-weightlifting-competition-at-cfr7/ ================================================================ Fitness: Front squat, 5×5 (A) Performance: Front squat, 3×5 (85%); 1×3 (90%); 1×1...Read More

Free class at noon – bring your friends! Come out to CFR7 and watch the first annual B&R Open (BROpen) today and tomorrow! Lifters will be hitting the platform on Saturday and Sunday – come watch some guys and girls move some weight! https://ballstoncrossfit.com/saturday-and-sunday-july-18-19-2015-black-and-red-open-weightlifting-competition-at-cfr7/ ================================================================ Lift like the B&R Open athletes! Fitness: Snatch, 10×1 (A)...Read More

Come out to CFR7 and watch the first annual B&R Open (BROpen) this weekend! Lifters will be hitting the platform on Saturday and Sunday – come watch some guys and girls move some weight! https://ballstoncrossfit.com/saturday-and-sunday-july-18-19-2015-black-and-red-open-weightlifting-competition-at-cfr7/ Mark your calendars! Saturday – August 29, 2015 – 3rd Annual BCF/CFR7 AM vs PM Throwdown and Summer BBQ! ================================================================ Fitness:...Read More

Come out to CFR7 and watch the first annual B&R Open (BROpen) this weekend! Lifters will be hitting the platform on Saturday and Sunday – come watch some guys and girls move some weight! https://ballstoncrossfit.com/saturday-and-sunday-july-18-19-2015-black-and-red-open-weightlifting-competition-at-cfr7/ Mark your calendars! Saturday – August 29, 2015 – 3rd Annual BCF/CFR7 AM vs PM Throwdown and Summer BBQ! ================================================================ Fitness...Read More