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

Open Workout 20.5 For time, partitioned any way40 Muscle-ups (Pull-ups)80 Calorie Row120 Wall Balls (20/14)(14/10) Time Cap: 20 minutes.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 Monday, November 11, at noon. 6:30 PMFriday Night Lights! DETAILS >> Strength: E3MOM 155 Touch-and-Go Power Cleans (Max Effort) Conditioning: With a Partner, Alternating Movements:AMRAP 15200m Run200m Run15 Burpee Box Jump...Read More

REMINDERFriday Night Lights is tomorrow! Come see the top 10 men and top 10 women take on Open Workout 20.5! DETAILS >> SCHEDULE3:30 PM WOD and open gym is on! Strength: E3MOM 15Front Squats1: 10 @50-55%2: 9 @55-60%3: 8 @60-65%4: 7 @65-70%5: 6 @70-75% Conditioning: EMOM 181: 20 Dumbbell Hang Clean and Jerks (50/35) (Fx:...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 Monday, November 11, at noon. Strength: E3MOM 158 Bench Press (Max Effort) Conditioning: AMRAP 102- 4 – 6 – 8 – 10…Toes-to-BarStrict Handstand Push-ups (Fx: Kipping HSPU) Run 100m After Each...Read More

REMINDERFriday Night Lights is in 3 days! Come see the top 10 men and top 10 women take on Open Workout 20.5! 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 is cancelled....Read More

Programming NoteFriday and Sunday WODs will be determined based on the release of the Open Workout. 6:30 PMRing Muscle-up Skills Clinic! WODsEventsMondayPower SnatchesRing Muscle-up Skills Clinic (6:30 pm)TuesdayOverhead SquatsFree Beginner CrossFit Class (6:30 pm) WednesdayBench PressThursdayFront SquatsFridayTBDFriday Night Lights! (6:30 pm)SaturdayOpen Workout 20.5SundayTBDYoga (10:00 am) Strength: E3MOM 125 Touch-and-Go Power Snatches (Max Effort) Conditioning: 2...Read More