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

Strength: E2MOM 10Snatch Balance+Drop Snatch+Overhead SquatSet 1: 40%Set 2: 45%Set 3: 50%Set 4: 55%Set 5: 60%Directly into:Hang SnatchE2MOM 10Set 1: 3 @ 65%Set 2: 3 @ 70%Set 3: 3 @ 75%Set 4: 3 @ 80% Set 5: 3 @ 80%+ Conditioning: For Time40/32 Calorie Ski Erg (Fx: 32/25)30 Ring Dips (Fx: Hand Release Push-Ups)20 Chest-to-Bar...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: Back SquatE3MOM 15Set 1: 3 @ 80-85%Set 2: 3 @ 80-85%Set 3: 3 @ 85-90%Set 4: 3 @ 85-90%Set 5: 3 @ 85-90% Conditioning: 3...Read More

Overview of the Week WODsEventsMondaySnatch-Row-Double UndersTuesdayBack SquatsCore Blast (6:45 pm)Free Beginner CrossFit Class (7:45 pm)WednesdaySnatch Skill Transfer ComplexThursdayCore StrengthFridayClean+Jerk ComplexSaturdayHelen VariationFree Beginner CrossFit Class (12:00 noon)SundayFront SquatsYoga (10:00 am)Skills+Mobility (1:20 pm)Faith & Fitness (3:30 pm) Conditioning: 7 Rounds15 Power Snatches (75/55)200m Row50 Double-Unders Finisher: Core Strength: 3 Rounds :10 Hollow Hold 10 Hollow Rocks 10...Read More