Yoga with Sima at 10am, free for members, $10 cash for friends. If you missed the Open WOD, you can come do it at 5:30pm with Coach Adam. =============================================================================== Fitness: Overhead squat 5×5 (A) 3 rounds for time: 6 power snatches, 95/65 9 overhead squats, 95/65 12 handstand pushups with 1 abmat under head Performance:...Read More

Open WOD 14.4 at all WOD’s today. Please reserve your WOD, we will not be able to fit additional athletes into this workout. Free class at noon, invite your friends! ===================================================================================================== WORKOUT 14.4 MEN – includes Masters Men up to 54 years old Complete as many rounds and repetitions as possible in 14 minutes of: 60-calorie row...Read More

Last week, Coach Adam had a momentary lapse in agility and coordination, and fell and cut his lip badly (multiple stitches) and broke/damaged a lot of teeth. Lets rally around Adam and show our support as a community (he has some very expensive dental work in his future as he needs to have 5 teeth...Read More

HSPU kipping technique or AMRAP 10 HSPU Fitness: AMRAP 20: 10 toes to bar 10 clean and jerk, 115/80 10 front squat, 115/80 *10 double unders every minute on the minute **Start on double unders Performance: AMRAP 20: 10 toes to bar 10 clean and jerk, 135/95 10 front squats, 135/95 *10 double unders every...Read More

Fitness: Back squat, 5×5 (A) 3 rounds for time: 10 burpees 10 box jumps, 24/20 10 strict pull ups 10 ring dips   Performance: Back squat, 1×3 (85%); 2×2 (90%); 3×1 (93%) 3 rounds for time: 10 burpees 10 box jumps, 30/24 10 muscle upsRead More

Fitness: Deadlift, 5×5 (A) 5 rounds for time: 50 double unders 10 hang power cleans, 115/80 Performance: Deadlift, 5×5 (ME)       5 rounds for time: 50 double unders 10 hang power cleans, 135/95Read More

Fitness: Press, 5×5 (A) Performance: Press, 1×10; 1×5; 2×3; 2×1 (ME)   Fitness & Performance: “Fight Gone Bad” Three rounds, 1 minute rounds: Wallball shots, 20/14 Sumo deadlift high-pull, 75/55 Box Jump, 20 inches Push-press, 75/55 – go from the ground Row for calories Rest Compare to 10/13/2013Read More

Yoga with Sima at 10am! Free for members, friends welcome for $10 cash. If you are competing in the Open and missed doing 14.3 yesterday, you can come to the Sunday 5:30pm WOD to get judged for 14.3. ==================================================================== Fitness: Power clean to push press, 7×1 (A) Performance: Clean & jerk, 7×1 (85%)   Fitness...Read More

Free class at noon – bring your friends! Remember to RESERVE class today (and everyday really). If you don’t have the app, click on this link from your smartphone and it will download: ballstoncrossfit.zenplanner.com Open athletes – you need to make a smart decision with these Deadlifts. This will get pretty heavy for many of...Read More

Warm-up: 5 min double unders   Fitness: Bench press, 5×5 (A) 30-20-10: Wallball shots, 20/14 Games Std Box jumps, 24/20 Performance: Bench press, 3×5 (85%); 1×3 (90%); 1×1 (90%); 1×1 (ME)     30-20-10: Wallball shots, 20/14 Games Std Box jumps, 30/24Read More