Free class at noon – bring your friends and WOD with them! 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: Power snatch to overhead squat, 5×3 (A) 5 rounds for time: 1...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: 5 rounds for time: Run 800m 25 burpees 3 squat cleans, 155/110 Performance: 5 rounds for time: Run 800m 25 burpees 3 squat cleans,...Read More

KB complex/technique: KB swings, KB cleans, KB push press, KB snatch EMOTM 12: 2 back squats (80-85%)   Fitness: 21-15-9: Kettlebell snatch, 16/12 (R) Kettlebell snatch, 16/12 (L) Ring dips *After each round, complete a 200m suitcase carry with kettlebell. Performance: 21-15-9: Kettlebell snatch, 24/16 (R) Kettlebell snatch, 24/16 (L) Ring dips *After each round,...Read More

Warm-up: 5 min double unders 10 min AMRAP: Fitness: HSPU and HSPU kipping practice Performance: HSPU to a negative (45/25) Fitness: 9-15-21: Thrusters, 95/65 *Run 400m after each round. Performance: 9-15-21: Thrusters, 115/80 *Run 400m after each round.Read More

Fitness & performance: “Cindy:” AMRAP 20: 5 pull ups 10 pushups 15 squats *Compare to 9/17/2013:  https://www.facebook.com/ballstoncrossfit/photos/pb.294215720601971.-2207520000.1402620246./630961993594007/?type=3&theater   Finisher: 2 Deadlift EMOTM 10: 75-80%Read More

Chiro Dr. Gold from Full Motion Life and Sport will be working on athletes for free from 5-6pm. We are excited to announce that Custom Fit Meals is currently releasing their NEW SUMMER MENU!   In an effort to provide you with more variety and better flavors, CFM recently hired top culinary experts from around the nation to...Read More

Yoga, free for members, $10 for friends. Note – due to low attendance, we have cancelled the Sun noon WOD. We have moved Sunday Barbell Club to noon (Sunday Barbell Club will also be cancelled if more people don’t start attending). Effective today, this is the schedule: 10am Yoga 11am WOD 12pm Barbell Club (need higher attendance or we...Read More

Free class at noon, bring your friends! Also, for this week only, we have shifted Open gym to noon on Saturday. Note – due to low attendance, we have cancelled the Sun noon WOD. We have pulled Sunday Barbell Club forward by an hour (Sunday Barbell Club will also be cancelled if more people don’t...Read More

This article is pure gold. Excellent information for newbies…and some experienced athletes!  http://www.boxlifemagazine.com/community/13-crossfit-gym-etiquette-rules-you-need-to-know Note – due to low attendance, we have cancelled the Sun noon WOD. We have pulled Sunday Barbell Club forward by an hour (Sunday Barbell Club will also be cancelled if more people don’t start attending). Effective Sunday, this is the schedule: 10am Yoga...Read More

Note – due to low attendance, we have cancelled the Sun noon WOD. We have pulled Sunday Barbell Club forward by an hour (Sunday Barbell Club will also be cancelled if more people don’t start attending). Effective Sunday, this is the schedule: 10am Yoga 11am WOD 12pm Barbell Club (need higher attendance or we will cancel...Read More