Strength: E2MOM 10Strict Press1 – 4: 5@65 – 70%5: AMRAP @65 – 70% Conditioning: 10 Rounds200m Run5 Each Arm Dumbbell Push Jerks (50/35) (Fx: 35/20) (Rx+: 70/50)”Read More

 BCF Bring a Friend Day!! Do you have a buddy that you’ve been trying to convince to check out Ballston CrossFit? We are here to help steer them in the right direction. Wednesday, June 23, will be Bring a Friend Day at BCF! Help grow the BCF community by bringing a pal to try out...Read More

 Conditioning: Work 2:00/Rest 2:00Until you complete:600/500m Row (Fx: 500/450m)30 Strict Handstand Push Ups (Fx: Kipping)20 Power Clean and Push Jerks (135/95) (Fx: 115/80) (Rx+: 155/105)   Finisher: 5 Rounds5 – 10 Supinated Grip Pull Ups (Fx: Supinated Grip Ring Rows) (Rx+: Chest to Bar)5 – 10 Narrow Push Ups (Rx+: Strict Ring Dips)Read More

BCF Buddy Program!!! Do you remember your first day walking into BCF? Was your first workout slightly intimidating because you didn’t know anyone or didn’t have a BUDDY with you? We all know that first day, and even first couple weeks, makes you feel out of place and wishing you had someone to ask questions...Read More

Weekly OverviewEvents/ClassesMondayLong ConditioningFree Beginner CrossFit – 6:45pm REGISTERTuesdayBack Squats / Benchmark “Annie”Core Blast – CANCELLEDWednesdayConditioning / FinisherThursdayHang Squat SnatchesFridayStrict PressSaturdayDeadliftsSkills Class at 1:15pm: Bar Muscle Up (must have 3 strict pullups)SundayLong Partner WODYoga – 10:00am Conditioning: AMRAP 35700m Run (Fx: 500m)15 Each Side Dumbbell Suitcase Deadlifts (50/35) (Fx: 35/20) (Rx+: 70/50)10 Burpee Ring Muscle Ups (Fx:...Read More

Strength: 4 Rounds10-15 GHD Sit Ups (Fx: Weighted Sit Ups) (Rx+: Weighted GHD Sit Ups)50m Each Side Suitcase Carry (AHAP)Rest 1:30 Conditioning: 5 Rounds12 Front Rack Lunges (95/65) (Fx: 75/55) (Rx+: 135/95)8 Push Jerks (95/65) (Fx: 75/55) (Rx+: 135/95)12 Burpees Over the BarRead More

Rowing Clinic Today!!! CLICK HERE TO SIGN UP On Saturday, June 12th, we will be having a Rowing Clinic taught by D-1 Rower and CrossFit Route 7 Coach, Elizabeth. This rowing clinic will teach you the ideal Rowing mechanics you will need to maximize your efficiency and improve not just your row splits, but your...Read More

BCF Buddy Program!!! Do you remember your first day walking into BCF? Was your first workout slightly intimidating because you didn’t know anyone or didn’t have a BUDDY with you? We all know that first day, and even first couple weeks, makes you feel out of place and wishing you had someone to ask questions...Read More

  Strength: 16:00 to Establish:1RM Bench Press Conditioning: 30 Hang Squat Snatches (135/95) (Fx: 95/65) (Rx+: 165/115)But…E2MOM Including 0:0020/15 Calorie Row (Fx: 15/10)Time Cap 14:00Read More

ROWING CLINIC THIS SATURDAY CLICK HERE TO SIGN UP On Saturday, June 12th, we will be having a Rowing Clinic taught by D-1 Rower and CrossFit Route 7 Coach, Elizabeth. This rowing clinic will teach you the ideal Rowing mechanics you will need to maximize your efficiency and improve not just your row splits, but...Read More