REMINDERBootcamps are cancelled this week due to the holiday. Overview of the Week WODsEventsMondayBack SquatsFree Soft Tissue Treatments (5:15 pm)TuesdaySnatch ComplexCore Blast (6:45 pm)Free Beginner CrossFit Class (6:30 pm)WednesdayGymnastics EMOMThursday“Jenkins”Holiday Hero WOD (9am & 10am)FridayClean ComplexSaturdayShoulder-to-Overhead ComplexFree Beginner CrossFit Class (12:00 noon)SundayDeadliftsYoga (10:00 am)Skills+Mobility (1:20 pm) Strength: Back SquatE3MOM 15Set 1: 3 @ 80-85%Set 2:...Read More

10:00 AMYoga with Kristen! 1:20 PMSkills & Mobility Workshop Strength: Max Unbroken Strict Pull-ups (Rx+: C2B)Max Unbroken Push-upsMax Unbroken Strict Toes-to-Bar Rest 2-3 Minutes between tests. Conditioning: 3 Rounds for Time400m Medicine Ball Run (20/14) (Fx: 14/10)30 Medicine Ball Step-ups (24/20) 5 Burpee penalty if you put your pet rock down.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! Strength: Deadlift25 minutes to establish 4 rep. max. Conditioning: AMRAP 1010 Hang Clean and Jerks (115/80) (Fx: 95/65) (Rx+: 135/95)10 Toes-to-BarRead More

6:30 PMCoach Brandon’s Farewell WOD & Fun! Be there! DETAILS>> Coach Brandon Farewell WOD Partner up! Split work any way you want.Buy-In800M Run Togetherthen50 Single Arm Dumbbell Hang Power Snatches (5L/5R) (50/35) (Fx: 35/20) 100 Box Jumps (24/20)150 Single Arm Dumbbell Hang Clean & Jerks (5L/5R) (50/35) (Fx: 35/20) 200 Dumbbell Goblet SquatsCash Out:800m Run...Read More

REMINDERCoach Brandon’s Farewell WOD & Fun is this tomorrow! Be there! DETAILS>> Strength: Overhead Squat25 minutes to establish 3 rep. max from the ground. Conditioning: 4 Rounds ofAMRAP 35 Ring Muscle-ups (Fx: 5 Chest-to-Bar Pull-ups)10 Burpees15 Russian Kettlebell Swings (32/24) (Fx: 24/16)Rest 1:00 between AMRAPs Pick up where you left off on each AMRAP.Read More

5:15-7:15 PMFree Airrosti Fit Assessments. SIGN UP >> REMINDERCoach Brandon’s Farewell WOD & Fun is this Friday! Be there! DETAILS>> Strength: Back Squat25 minutes to establish 4 rep. max. Conditioning: For Time50 Deadlifts (75/55)30 Front Rack Lunges (75/55)20 Strict Presses (75/55)Read More

Dr. Scott Murray Jr. of Airrosti Ballston will be at Ballston CrossFit, Wednesday, June 26th from 5:15 PM – 7:15 PM offering complimentary Fit assessments to any members suffering from pain or an injury. During this 15-20 minute evaluation, an Airrosti Provider will identify the source of your injury and/or reduced mobility and recommend a treatment plan designed to eliminate...Read More

Join us on Friday, June 28, to celebrate and say farewell to Coach Brandon! He been a tremendous manager and coach for the Ballston CrossFit community for the past 9 months and has accepted a promotion to manage the CrossFit program at CrossFit Route 7. Brandon will be transitioning in June to CFR7 and will...Read More

5:00 – 6:30 PMFree Chiropractic Treatment from Arlington Pain and Rehab. DETAILS >> 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! We are honored to have been rewarded for our constant pursuit of excellence...Read More

Overview of the Week WODsEventsMondayFront SquatsTuesdayHandstand Walk PracticeCore Blast (6:45 pm)Free Beginner CrossFit Class (6:30 pm)WednesdayBack SquatsThursdayOverhead SquatsFridayBrandon’s Partner MetConBrandon’s Farewell WOD+Fun (6:30 pm)SaturdayDeadliftsFree Beginner CrossFit Class (12:00 noon)SundayMuscular Endurance TestsYoga (10:00 am)Skills+Mobility (1:20 pm) Strength: Front Squat25 minutes to establish 3 rep. max from the ground. Conditioning: AMRAP 105 Front Squats (70% of Strength)5/3...Read More