6:30 PMFree Beginner CrossFit Class! Anyone interested in trying out a CrossFit class is welcome to come check out what BCF has to offer! 6:45 PMCore Blast with Shauna Strength: E3MOM 1510 Overhead Squats (Max Effort) Conditioning: 3 Rounds10 Thrusters (135/95) (Fx: 95/65) (Rx+: 165/115)20 Deadlifts (135/95) (Fx: 95/65) (Rx+: 165/115)Read More

5:15 – 6:45 PMFree ART Soft Tissue Release from Full Motion Life & Sport. DETAILS >> WODsEventsMondayUpper Body Accessory + RowingFree ART Soft Tissue Release (5:15 – 6:45 pm)TuesdayOverhead SquatsFree Beginner CrossFit Class (6:30 pm) WednesdayLong Strength EMOMThursdayDumbbell SnatchesFridayPower Clean & JerksSaturdayLong Aerobic EMOMSundayBench PressYoga (10:00 am) Strength: 3 Rounds40 Banded Biceps Curls40 Banded Triceps...Read More

10:00 AMYoga with Kristen! Conditioning: E3MOM 361: Max Calorie Ski Erg2: AMRAP – 5 Hang Power Clean (135/95) (Fx: 95/65) (Rx+: 165/115)– 10 Box Jump Overs3: AMRAP– 5 Double Dumbbell Snatches (50/35) (Fx: 35/20) – 5 Double Dumbbell Push Press (50/35) (Fx: 35/20)4: RestRead More

Strength: E3MOM 155 High Hang Squat SnatchesSet 1: 55 – 60% Set 2: 60 – 65% Set 3: 65 – 70%Set 4: 70 – 75% Set 5: 70 – 75%+ Conditioning: 30 – 20 – 10Alternating Pistols (Fx: Reverse Goblet Lunges 35/20)Toes-to-BarRead More

Conditioning: Burpee Test:50 Burpees for Time Time Cap: 5 minutes. Strength: E2MOM 301: 16 Single Kettlebell Front Rack Bulgarian Split Squats (8R/8L)2: 8 Strict Ring Dips (Weighted if possible)3: 8 Strict Pull Ups (Weighted if possible)4: 8 Each Direction Bent Over Dumbell Raises (Front, Side, and Back)5: 10-15 Weighted GHD Sit Ups (Fx: Weighted Sit...Read More

SCHEDULENo 3:30 PM WOD or afternoon open gym today. Conditioning: E2MOM 40Min 1: Partner 1Min 2: Partner 2 1: Calorie Row2: Box Jumps (30/24) (Fx: 24/20)3: Calorie Assault Bike4: 200m RunRead More

Conditioning: “Karen”150 Wall Balls (20/14) Time Cap: 15 minutes. Strength: E3MOM 1510 Bench PressSet 1: 55 – 60%Set 2: 60 – 65%Set 3: 65 – 70%Set 4: 65 – 70%Set 5: 70 – 75%Read More

6:45 PMCore Blast with Shauna is cancelled. Back next week! 7:45 PMFree Beginner CrossFit Class! Anyone interested in trying out a CrossFit class is welcome to come check out what BCF has to offer! Strength: E3MOM 1510 Romanian Deadlifts (↑) Conditioning: AMRAP 78 Chest-to-Bar Pull-ups (Fx: Pull-ups)16 Russian Kettlebell Swings (32/24) (Fx: 24/16)Read More

REMINDERLast chance for Ballston CrossFit hoodies! Members should visit our post and spreadsheet in the Facebook group to purchase. Deadline is TODAY at noon. WODsEventsMondayCore StabilityTuesdayRomanian DeadliftsFree Beginner CrossFit Class (7:45 pm) Wednesday“Karen”ThursdayPartner EMOMFridayBurpee TestSaturdayHang Squat SnatchesSundayLong EMOMYoga (10:00 am) Strength: E2MOM 241: 10 Pallof Press Each Side (2 sec. out/2 sec. in)2: 10 Each...Read More

REMINDERWinter is coming and Ballston CrossFit hoodies are available! Members should visit our post and spreadsheet in the Facebook group to purchase. Deadline is TOMORROW, November 11, at noon. 10:00 AMYoga with Kristen! 5:30 PMNo WOD, CrossFit Open workouts only. Miss the Open workout? Need to repeat? Come to this class to throw down (again)....Read More