Hey all, Arlington Pain and Rehab will be in the house tonight starting at 6pm for first come, first served treatment! Don’t miss out! Whiskey and WOD event this Friday! See the Facebook event to join (Men Only)! https://www.facebook.com/events/513032922177059/ =========================================================================== Fitness: Power snatch to snatch, 10×1.1 Performance: Power snatch to snatch, find heavy single *Complex...Read More

Yoga with Nina at 10am! WOD schedule for Sunday – 11:15am,5:30pm. Please RESERVE classes (they fill up on Sunday)! ================================================================== Fitness & performance: Rope climbing technique or 10 rope climbs for time Fitness & performance: For Time: Run 1200m 60 Kettlebell swings, 24/16 30 ring dips Run 800m 40 kettlebell swings, 24/16 20 ring dips Run 400m 20 kettlebell...Read More

Fitness: Press, 5×5 (A) Performance: Press, 3×10 (ME) Fitness & performance: AMRAP 3 6 OHS (Fx: 95/65; Rx: 135/95) 6 V ups Rest one minute then: AMRAP 3 Double unders Rest one minute then: AMRAP 3 6 front squat (Fx: 75/35; Rx: 95/65) 6 V upsRead More

Fitness: Deadlift, 5×2 (A) Performance: Deadlifts, 5×1 (95%) Fitness & performance: 5 rounds for time: 20 dumbbell or KB snatches, 50/35 10x10m shuttle sprintsRead More

Class reservations are required for larger classes. It is very easy to reserve you WOD with the BCF app (ballstoncrossfit.zenplanner.com). If class is full tonight, you’ll have to wait until the next WOD to join in. Nutrition Seminar TONIGHT, with Coach Sarah at CrossFit Route 7! We won’t have another one for several months, so we...Read More

Class reservations are required for larger classes. It is very easy to reserve you WOD with the BCF app (ballstoncrossfit.zenplanner.com). If class is full tonight, you’ll have to wait until the next WOD to join in. Nutrition Seminar TOMORROW (Thursday 06/11), with Coach Sarah at CrossFit Route 7! We won’t have another one for several months,...Read More

Class reservations are required for larger classes. It is very easy to reserve you WOD with the BCF app (ballstoncrossfit.zenplanner.com). If class is full tonight, you’ll have to wait until the next WOD to join in. Nutrition Seminar this Thursday with Coach Sarah at CrossFit Route 7! We won’t have another one for several months, so...Read More

Class reservations are required for larger classes. It is very easy to reserve you WOD with the BCF app (ballstoncrossfit.zenplanner.com). If class is full tonight, you’ll have to wait until the next WOD to join in. Nutrition Seminar this Thursday with Coach Sarah at CrossFit Route 7! We won’t have another one for several months, so...Read More

Yoga with Bobbie at 10am! WOD schedule for Sunday – 11:15am,5:30pm. Please RESERVE classes (they fill up on Sunday)! ================================================================== Fitness: Snatch, 10×1 (A) Snatch push press, 5×3 (A) Performance: Snatch, find heavy single Snatch push press, 5×3 (A) Ab finisher: 3 rounds, AMRAP 1: 10 sit-ups 10 Russian twists (choose weight)Read More

Fitness: Front squats, 5×3 (A) *After each set, complete 10 banded good mornings. Performance: Front squat, 5×3 (80%) *After each set, complete 5 barbell good mornings. Fitness & performance: AMRAP 3 3 power cleans 6 burpees Rest 1 minute then: AMRAP 2: 2 power cleans 4 burpees Rest 1 minute then: AMRAP 1: 1 power...Read More