Rope Climb Technique or 15 rope climbs for time – remember your tall socks and/or sweatpants to protect your legs!   Fitness & performance: 11.4 Open workout AMRAP 10: 60 over the bar Burpees 30 OHS (120/90) 10 MURead More

We’re excited to announce the 2015 Ballston CrossFit Nutrition Challenge is January 11-February 7, 2015!  If you’re looking to get the BEST results you can from what you do in the box, perform better, look great and feel amazing, NUTRITION is your first line of offense!  This year our Nutrition challenge is back to basics, simple,...Read More

Yoga at 10am with Sima – free for members and $10 for friends. NOTE – the heat has been turned on but our system only allows one temperature, which is set for CrossFit but a little cool for yoga – so dress appropriately and drop the layers will Sima gets you working. If you can’t...Read More

Free class at noon – bring your friends and WOD with them! ========================================================== Fitness & performance: CrossFit Total 2.0 Overhead squat, find 1RM Bench press, find 1RM Clean, find 1RM *Compare to 8/21/2014   Optional finisher: Fitness & performance: Sled pushes, 8x50m *Add weight each push. This is a maximal effort.Read More

We’re excited to announce the 2015 Ballston CrossFit Nutrition Challenge is January 11-February 7, 2015!  If you’re looking to get the BEST results you can from what you do in the box, perform better, look great and feel amazing, NUTRITION is your first line of offense!  This year our Nutrition challenge is back to basics, simple,...Read More

Fitness: Deadlift, 5×5 (A) Performance: Deadlift, 10×3 (80%)   Fitness & performance: With a continuously running clock, complete 5 thrusters every minute.  From 0:00-5:00, use 75/55. From 5:00-10:00, use 95/65. From 10:00-15:00, use 115/80. Continue adding 20/15 pounds every 5 minutes for as long as you are able. *Performance athlete will start with 95/65.Read More

Skills class at 8:30pm with Coach Jake! Can’t do a muscle up? Today is the day to learn!! Jake will be teaching the muscle up progressions as well as rowing technique. Attend today and next week as we won’t be running the skills class at the end of November and December. =========================================================== Technique: snatch Fitness: Snatch, 10×1...Read More

Happy Veterans Day to all the members in the box who have served our country – THANK YOU FOR YOUR SERVICE!! We are running a regular WOD schedule, and Tucker is working out at 10am if you’d like to join. All BCF members – feel free to have your friends WOD with us for free today...Read More

For Veterans Day (Tuesday) we will be partnering up with Team RWB to do the “Armistice WOD” all day.   Click here for details and registration. Remember to reserve classes, click on this link if you don’t have the app downloaded:  http://ballstoncrossfit.zenplanner.com ===================================================================== Fitness & performance: EMOTM 12: 3 back squats, 75% of 1RM (minute...Read More

Yoga with Sima at 10am! ============================================================= Fitness: Power clean & jerk, 7×1 (A) Power clean & jerk, find heavy single This is some beautiful technique (she is doing a full clean & jerk): http://youtu.be/jIOlMUtxhH0   Fitness & performance: “BCF vs. CFSA Throwdown Individual WoD #3” Sprint 200m 5 cleans (Fx: 95/65; Rx: 135/95) 6 handstand pushups...Read More