Yoga with Sima at 10am, free for members (and you should be there!) and $10 cash for friends. ================================================================================== Fitness: Push press, 5×5 (A) 12 min AMRAP: 6 toes to bar 6 box jumps 24/20 6 push-ups Performance: Push press, 5×5 (ME)  Performance: 12 min AMRAP: 6 toes to bar 6 box jumps 32/24 6...Read More

Free class Sat at noon, bring your friends! ======================================================================================= Fitness & performance: For time: Run 1000m 100 burpees 80 walking lunges w plate overhead, 45/25 60 wallball shots, 20/14 40 hang power cleans, 95/65 20 ring dips Row 1000m *Compare to 6/28/2013Read More

Fitness: Deadlift, 5×3 (A) Performance: Deadlift, 2×3 (80%); 2×3 (85%); 2×3 (90%)   Fitness & performance: “Mary” AMRAP 20: 5 handstand pushups 10 pistols 15 pull ups *Compare to 3/3/2014: https://www.facebook.com/ballstoncrossfit/photos/pb.294215720601971.-2207520000.1413375331./713885471968325/?type=3&theaterRead More

Fitness & performance: EMOTM 10: 1 power clean, (80% of 1RM clean & jerk)   Fitness: AMRAP 15: Run 200m (stay on pavement) 20 sit-ups 10 hang power cleans (115/80) Performance:AMRAP 15: Run 200m (stay on pavement) 20 sit-ups 10 hang power cleans (135/95)  Read More

Skills class at 8:30pm with Coach Jake – muscle up and rowing technique! If you can do 5 strict pull-ups and 5 strict ring dips, once you improve your technique, you should be knocking out muscle ups! ============================================================================= Fitness: Press, 5×3 (A) Performance: Press, 5×3 (ME)   Fitness: Tabata intervals of: Kettlebell cleans, 24/16 (alternate...Read More

Fitness: Strict pull-ups, 4 sets of max reps 2-4-6-8-10-8-6-4-2: Deadlifts, 185/135 Over the bar burpees *After each round, complete 30 double unders. Performance: Weighted pull-ups, 4×5 (A) 2-4-6-8-10-8-6-4-2: Deadlifts, 225/155 Over the bar burpees *After each round, complete 30 double unders.Read More

Happy Columbus Day! Regular WOD schedule today. If you don’t have to work and noon is too late, you can feel free to come WOD with me at 10am (arrive at 9:45am for mobility). If you missed this FB post, great deal on oly shoes!  Pendlay oly shoes for $99 w free shipping!http://www.muscledriverusa.com/Pendlay-Weightlifting-Shoes_c_715.html?mc_cid=77f2617ef1&mc_eid=f403573243 For those...Read More

Yoga at 10am, free for members and $10 for friends! We are pre-ordering hoodies. They are $35 each with BCF logo on the back and on the front. Comment on Facebook post with size and color if you want to order one (we will receive them in about a month). We have several at BCF, so feel...Read More

Free class at noon, bring your friends! We are pre-ordering hoodies. They are $35 each with BCF logo on the back and on the front. Comment on Facebook post with size and color if you want to order one (we will receive them in about a month). We have several at BCF, so feel free to try...Read More

For those of you who missed the mobility seminar on Monday, I’ve thrown together a link with a bunch of mobility videos. Need to see more athletes dedicated to mobility before and after class, this will help you get stronger and keep your body healthy! You can find this link as an event on the...Read More