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!! Ballston CrossFit will be hosting @TeamRWB (@Team Red, White & Blue) annual #VeteransDay #WODforWarriors on November 11th during our main WOD times. Team RWB insists that all veterans have the opportunity to reclaim what...Read More

Strength/Skill:  Front Squat 5×3 (ME) Conditioning:  For time 9-6-3 Front Squats (185/125) (Fx: 155/105) (Rx+: 205/135) Bar Muscle-ups (Fx: C2B Pull-ups) Finisher:  2-3 Sets of Double Front Rack KB Lunges x 20 steps, alternating Plank x :60Read More

Strength/Skill: “HSPU Test Day” Rx+ = 10 min AMRAP HSPU with 4″/2″ deficit Rx = 10 min AMRAP HSPU Kipping HSPU technique for those that don’t have it. Conditioning:  EMOM 20 (4 sets): Min 1 – 10 Alternating DB Snatch (50/35) (Fx 35/20) (Rx+ 70/50) Min 2 – 2 Rope Climbs (Fx 1)(Rx+ 3) Min...Read More

Strength/Skill: Snatch Complex Power Snatch + Hang Snatch + Snatch (ME) 18:00 to find heaviest Complex Full Snatch should be touch and go Conditioning:  3 RFT 400m run 20 alternating front rack lunges (95/65) (Fx: 75/55) 20 SDHP (95/65) (Fx: 75/55)Read More

Free Beginner CrossFit Class at 7:45pm. Anyone interested in trying out a CrossFit class is welcome to come check out what BCF has to offer!! Core Blast with Shauna at 6:45pm!! Strength/Skill:  Deadlift 5@80% 5@85% 2×3@85% 1×3@90% Conditioning:  AMRAP 15: 5-10-15-20 etc… of Thrusters (95/65) (Fx: 75/55) 10 Toes-to-Bar 50 Double-Unders after each setRead More

Overview of week: Monday: Ring Muscle Up Test/ Partner WOD Tuesday: Deadlift Wednesday: Snatch Complex Thursday: Handstand Push up Test Friday: Front Squat Saturday: Push Press Sunday: “Armistice” WOD Starting Monday, November 5 we will begin a new block of programming at BCF. This programming block will be roughly 2 months long lasting until January 2019....Read More

Yoga with Kristen at 10:00am!!! Mobility/Skills Class with Coach Brandon at 12:20pm!!! Working on bar muscle ups! Strength: Strict Press 5×3 (ME) Finish with one set of AMRAP@85% of 3RM Conditioning:  For time 800m Run 30 Pull-ups (Fx: 20 Pull-ups) (Rx+: C2B) 30 Shoulder-to-Overhead (115/80) (Fx: 95/65) (Rx+: 135/95) 30 Pull-ups (Fx: 20 Pull-ups) (Rx+:...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!! Strength: Power Clean + Hang Clean + Clean (ME) Full Clean should be touch and go Conditioning: 5 RFT: 5 Front Squats (165/115) (Fx: 135/95) (Rx+: 185/125) 10/7 Ring Dips (Fx:...Read More

Strength: Back Squat 2×5@80% 3×3@85% Conditioning:  2 Rounds for Max Reps (16:00 clock) :45 of Strict HSPU Rest 1:15 :45 Toes-to-Bar Rest 1:15 :45 of Kipping HSPU Rest 1:15 :45 Abmat sit ups Rest 1:15Read More

Strength: Bench Press 5×3 (ME) Finish with one set of AMRAP@85% of 3RM Conditioning: AMRAP 18 25 Calorie Row (Rx+ Bike Cals) 20 Box Jumps (24/20) (Rx+: 30/24) 15 Power Snatch (95/65) (Rx+: 135/95) Finisher:  DB Side Lateral Raises 3 x 12Read More