12:00 NOONFREE Beginner CrossFit Class! Anyone interested in trying out a CrossFit class is welcome to come check out what BCF has to offer! 4:30 PMThird Annual CFR7/Ballston CrossFit Scaled Competition! Strength: Every 1:30 for 4 Rounds of Each, AlternatingStation 1: 3 Bench Press (ME)Station 2: 3 Pendlay Row (ME) Conditioning: AMRAP 920 Deadlifts (135/95)...Read More

Strength: Back SquatE3MOM 15Set 1: 3 @ 80-85%Set 2: 3 @ 85-90%Set 3: 3 @ 85-90%Set 4: 3 @ 85-90%Set 5: 3 @ 90-95% Conditioning: EMOM 18Min 1: 200m RunMin 2: RestMin 3: Max Cal Assault BikeMin 4: RestMin 5: Max Reps Dumbbell Hang Squat Clean (50/35) (Fx: 35/20)Min 6: Rest Score is total reps....Read More

Strength: E3MOM 21SnatchSet 1: 3 @65%Set 2: 3 @70%Set 3: 3 @75%Set 4: 3 @80%Set 5: 3 @85% Set 6: 3 @85%+Set 7: 3 @85%++ Not touch-and-go. Conditioning: AMRAP 550 American Kettlebell Swings (24/16) (Fx: 16/12)Max Reps Push Jerk (135/95) (Fx: 115/80)Read More

Strength: EMOM 18Min 1: 5-10 Strict Toes-to-BarMin 2: RestMin 3: Max Time Parallette L-Sit HoldMin 4: RestMin 5: 10/7 Cal Ski Erg AFAPMin 6: Rest Fx:Min 1: 5-10 Strict Leg Raises to L-PositionMin 2: RestMin 3: Max Time Parallette Tuck HoldMin 4: RestMin 5: 10/7 Cal Ski Erg AFAPMin 6: Rest Conditioning: 9 – 7...Read More

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! Conditioning: “Kelly”5 Rounds400m Run30 Box Jumps (24″/20″)30 Wall Balls (20/14)Read More

Overview of the Week WODsEventsMondayDeadliftsTuesday“Kelly”Core Blast (6:45 pm)Free Beginner CrossFit Class (6:30 pm)WednesdayGymnasticsThursdaySnatchesFridayBack SquatsSaturdayBench PressesFree Beginner CrossFit Class (12:00 noon)Third Annual CFR7/Ballston CrossFit Scaled Competition! (4:30 pm)SundayCleansYoga (10:00 am)Skills+Mobility (1:20 pm) Strength: DeadliftE3MOM 15 Set 1: 3 @ 80-85% Set 2: 3 @ 80-85% Set 3: 3 @ 85-90% Set 4: 3 @ 85-90% Set...Read More

10:00 AMYoga with Kristen! 1:20 PMSkills & Mobility Workshop 3:30 PMFaith + Fitness Workout & Discussion. More Details >> Strength: E4MOM 203 Tempo Front Squats (35×3)Set 1: 45-50%Set 2: 50-55%Set 3: 55-60%Set 4: 60-65%Set 5: 65-70% Conditioning: EMOM 20Min 1: Assault Bike CaloriesMin 2: RestMin 3: Air SquatsMin 4: RestMin 5: Rope Climbs Score is...Read More

12:00 NOONFREE Beginner CrossFit Class! Anyone interested in trying out a CrossFit class is welcome to come check out what BCF has to offer! Conditioning: 10 Rounds5 Pull Ups (Rx+: C2B)10 Russian Swings (32/24) (Fx: 24/16)200m Run Time Cap 25:00 Max Height Jump Tests: Rx: Kneeling Jump Fx: Seated Box JumpsRead More

Strength: E3MOM 153 Clean Deadlifts+2 Hang Cleans+1 Split Jerk (ME) Conditioning: AMRAP 710 Back Rack Lunges (135/95) (Fx: 95/65)5 Thrusters (135/95) (Fx: 95/65)Read More

Strength: EMOM 18Min 1: 10-15 GHD Sit Ups (add weight if possible)Min 2: RestMin 3: Plank on Rings :45 (add weight if possible)Min 4: RestMin 5 – 6: 200m Run Fx:EMOM 18Min 1: 10-15 Weighted Sit UpsMin 2: RestMin 3: High Plank :45 (add weight if possible)Min 4: RestMin 5 – 6: 200m Run Conditioning:...Read More