Overview of The Week:Monday: “Kalsu”Tuesday: Clean ComplexWednesday: E3MOM Row and Snatch Thursday: Front SquatsFriday: DeadliftSaturday: Open WOD 15.3Sunday: Push Press Complex [divider scroll] 5 Year Member Highlight: EB Srygley [divider scroll] Conditioning: Kalsu is a Hero WOD which honours Robert James “Bob” Kalsu (April 13, 1945 – July 21, 1970), a former professional American Football player, who left...Read More

Yoga with Liz at 10:00am!!! Mobility/Skills Class with Coach Brandon at 12:20pm focusing on Ring Muscle Ups!  Conditioning: “Diane” 21 – 15 – 9Deadlift (225/155)Handstand Push Ups Post WOD Finisher:  Rope ClimbsRX+: 15 Ascents for timeRx: 12 Ascents for timeFx: 9 Ascents for time Compare to 8/23/18Read More

Free Beginner CrossFit Class at 12:00PM. Anyone interested in trying out a CrossFit class is welcome to come check out what BCF has to offer!! Strength:  E2MOM 122 Back Squat@85-90% Conditioning:  3 Rounds500m Row100 Double Unders (Fx: 75 Double Unders)10 Hang Power Cleans (155/105) (Fx: 115/80) (Rx+: 185/125)Rest 1 Minute after each round.Read More

 5 Year Member Highlight: Gary Greenfest – How many days a week do you workout (and typically what time slot)? When I had more time 3-5 x per week in the afternoon (5:30pm). – What is your favorite thing about BCF? The community, friendly competition, as well as the quality of the coaching which...Read More

Conditioning:  “Open Workout 18.1”AMRAP 208 Toes to Bar10 Dumbbell Hang Clean and Jerks (50/35)14/12 Cal. Row Two heats with athletes judgingRead More

Make sure to check Zen planner. Morning open gym will end at 8:30AM on Wednesdays until further notice.  [divider scroll_text=] Ballston CrossFit is having a Bring a Friend Day!!! Bring a buddy to any WOD and spread the joy of fitness and community. No exercise or CrossFit experience needed. Come workout and have fun. Friends will...Read More

Free Beginner CrossFit Class at 6:30 pm. Anyone interested in trying out a CrossFit class is welcome to come check out what BCF has to offer!! [divider scroll] Core Blast with Shauna at 6:45pm!! [divider scroll] Having pain/tightness?!? Chiropractors from Arlington Pain and Rehab will be offering free chiropractic treatment on the dates listed below from 5-6:30pm. First...Read More

Overview of The Week: Monday: Clean EMOMTuesday: Power Snatch Wednesday: Bring A Friend DayThuesday: Open Workout 18.1Friday: Ski Erg Saturday: Back Squats Sunday: “Diane” [divider scroll] 5 Year Member Highlight: Andrew Surdyka Strength: E2MOM 20Clean (ME) Conditioning:  For Time10 – 20 – 30 – 40Wall Balls (20/14)40 – 30 – 20 – 10American Kettlebell Swings...Read More

Yoga with Liz at 10:00am!!! Mobility/Skills Class with Coach Brandon at 12:20pm focusing on Kipping pull-ups Strength: 3 Super Sets:Rx:5 Strict Pull Ups (Rx+: C2B or Weighted if possible)5 Strict Ring Dips (Rx+: Weighted) Fx:5 Jumping Pull Ups (2 Sec. Negative)5 Jumping Ring Dips (2 Sec. Negative) Rest 2 Minutes Between Sets Conditioning:  For Time5...Read More

Free Beginner CrossFit Class at 12:00PM. Anyone interested in trying out a CrossFit class is welcome to come check out what BCF has to offer!! [divider scroll] Coach Mikes last day coaching today!! (9, 10 and 11am) – come say farewell! Strength: E2MOM 14 min. Front SquatSet 1: 10 repsSet 2: 5 repsSet 3: 5...Read More