Open Workout 20.4 For Time30 Box Jumps (24/20)15 Clean & Jerks (95/65)(65/35)30 Box Jumps (24/20)15 Clean & Jerks (135/95)(95/55)30 Box Jumps (24/20)10 Clean & Jerks (185/115)(115/75)30 Single-Leg Squats (20/14 Med Ball Step-Ups)10 Clean & Jerks (225/145)(135/95)30 Single-Leg Squats (20/14 Med Ball Step-Ups)5 Clean & Jerks (275/175)(155/115)30 Single-Leg Squats (20/14 Med Ball Step-Ups)5 Clean & Jerks...Read More

Conditioning: E3MOM 451: 750/650m Row (Fx: 650/550m)2: 3 Rounds -10 Burpees -10 Kettlebell Swings (24/16) (Fx: 16/12)3: 750/650m Ski Erg (Fx: 650/550m)4: Max Calorie Assault Bike5: RestRead More

SCHEDULENo 3:30 PM WOD or afternoon open gym today. Strength: 4 Rounds 3 Skin the Cats 4 Wall walks 5 Strict Toes-to-Bar 6 Hip Touches Hanging From Pull-up bar Time Cap 15:00 Conditioning: 30 – 20 – 10Dumbbell Suitcase Box Step-ups (50/35) (Fx: 35/20) (24/20)60 – 40 – 20Abmat Sit-upsRead More

Strength: E3MOM 123 Hang Power Snatches (Max Effort) Conditioning: 3 Rounds20 Chest-to-Bar Pull-ups (Fx: Pull-ups)20 Box Jumps (24/20)20 Alternating Pistols (Fx: Reverse Goblet Lunges 35/20)Read More

6:45 PMCore Blast with Shauna! 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 125 Strict Press (Max Effort) Conditioning: AMRAP 20With a Partner, Alternating Rounds3 Power Clean and Jerks (185/125) (Fx: 135/95) (Rx+: 225/155)300/250m RowRead More

My name is Claire Nichting and I have been a member at Ballston Crossfit since April 2017. I’ve always been athletic but was looking for a new challenge, in addition to finding a way to get more plugged into the Arlington community. Since becoming a BCF member, I’ve seen positive progress, but those gains have...Read More

Programming NoteFriday and Sunday WODs will be determined based on the release of the Open Workout. 6:35 PMBar Muscle-up Skills Clinic! WODsEventsMondayBack Squats Bar Muscle-up Skills Clinic (6:35 pm)TuesdayStrict PressCore Blast (6:45 pm)Free Beginner CrossFit Class (7:45 pm)WednesdayHang Power SnatchThursdayGymnasticsFridayTBDSaturdayOpen Workout 20.4SundayTBDYoga (10:00 am) Strength: EMOM 102 Back Squats @80-85% Conditioning: 3 Rounds20 Wall Balls...Read More

10:00 AMYoga with Sarah! 5:30 PMNo WOD, CrossFit Open workouts only. Miss the Open workout? Need to repeat? Come to this class to throw down (again). Strength: Bench Press5×3 ME   Conditioning: 4 Rounds:60 Double Unders15 Box Jumps 30/24 (Fx: 35/20)15 KB Goblet Squats 32/24 (Fx: 24/16)Read More

12:15 – 3:00 PMOlympic Weightlifting Seminar at CFR7. DETAILS >> 4:00 PMAxe Throwing Fun! DETAILS >> Open Workout 20.3 For Time21-15-9Deadlifts (225/155)(135/95)Handstand push-ups (hand release push-ups)-then-21 Deadlifts (315/205)(185/135)50-ft. Handstand walk (bear crawl)15 Deadlifts (315/205)(185/135) 50-ft. Handstand walk (bear crawl) 9 Deadlifts (315/205)(185/135) 50-ft. Handstand walk (bear crawl) Time cap: 9 minutes.Read More

REMINDERBad Axe Throwing is tomorrow at 4pm! DETAILS >> Congratulations to Coach Cooper on earning his CrossFit Level 2! Conditioning: E2MOM 301: Max Calories Assault Bike2: Max Reps Air Squats3: Max Calories Ski Erg4: Max Reps Sit-ups5: Rest Finisher: Pistol PracticeAccumulate 50 Reps. Scale accordingly.Read More