Remember to fill out the BCF survey sent via email (it’ll only take about 15 min and we send it once per year) – your feedback is valuable to us! Thursday midnight is the last day to fill it out. July 4th schedule: WODs at 9am and noon. Reserve now and we’ll add more WODs...Read More

Remember to fill out the BCF survey sent via email (it’ll only take about 15 min and we send it once per year) – your feedback is valuable to us! =================================================================================== REMEMBER YOUR TALL SOCKS!! Fitness: Rope climb technique Performance: 12 rope climbs for time   Fitness & performance: “Kelly:” 5 rounds for time: Run...Read More

Yoga with Sima at 10am! =============================================================== Fitness: Thruster, 5×5 (A) 9-7-5: Thruster, 115/80 Pull ups Ring dips Performance: Thruster, 2×5; 2×3; 2×1 (ME) 9-7-5: Thruster, 165/110 Muscle upRead More

Free class at noon, bring your friends! ============================================================= Fitness: Power clean to front squat, 3×3 (A) 5 rounds for time: 5 hand release pushups 10 air squats 15 pull-ups 12 deadlifts, 115/80 9 hang power cleans, 115/80 6 push jerks, 115/80 Performance: Power clean, 3×3 (80% of 1RM) 5 rounds for time: 5 handstand pushups...Read More

Remember to fill out the BCF survey sent via email (it’ll only take about 15 min and we send it once per year) – your feedback is valuable to us! =================================================================================== Fitness: Hang power snatch, 6×3 (A) Performance: Hang snatch, find heavy triple   Fitness & performance: In teams of two, complete 1600m running relay...Read More

Here is some guidance for doing the CF Total (note – all newer athletes will be establishing a heavy set of 3 reps): http://library.crossfit.com/free/pdf/52-2006_CFTotal.pdf CrossFit Total: Back squat, find 1RM Press, find 1RM Deadlift, find 1RM *Compare to March 3rd, 2014   Some things to think about for the WOD today:Read More

FYI – we will be doing the CrossFit Total on Thursday! ====================================================================== Fitness: Run 1000m 30 Curtis Ps, 95/65 Run 1000m Performance: Run 1000m 30 Curtis Ps, 115/80 Run 1000m Finisher: 50 toes to bar for timeRead More

Reminder to reserve classes (click on this link from your smartphone to create an app: ballstoncrossfit.zenplanner.com) July 8 is our next Bring a Friend to WOD day. The 2014 AM vs. PM Throwdown and BCF summer BBQ, August 23, 4:30pm. Mark your calendars! Reserve here. =================================================================== Fitness: Muscle up technique or kipping pull-up technique  AMRAP 10: 5...Read More

Reminder to reserve classes (click on this link from your smartphone to create an app: ballstoncrossfit.zenplanner.com) July 8 is our next Bring a Friend to WOD day. The 2014 AM vs. PM Throwdown and BCF summer BBQ, August 23, 4:30pm. Mark your calendars! Reserve here. =================================================================== Fitness & performance: “Helen” 3 rounds for time: Run 400m...Read More

July 8 is our next Bring a Friend to WOD day. The 2014 AM vs. PM Throwdown and BCF summer BBQ, August 23, 4:30pm. Mark your calendars! Reserve here. =================================================================== Fitness: Split jerk technique then perfect single Performance: Split jerk, find heavy single   Fitness & performance: 2014 CrossFit Games Regionals Team Event 4/5 In...Read More