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: Push Press: 4 x 8 (A: 75-80% of 1RM) Conditioning: AMRAP 4: 12/9 Cal Row 8 Burpees Over the Rower, (Fx: 8 burpees) Rest 4:00 AMRAP 4: 10/7 Assault...Read More

Strength: Sumo Deadlift: 3 x 10 (A: 75-80% of 1RM Deadlift) Superset with 3 x 10 Supermans w/2 count hold Conditioning: AMRAP 9: 6 Hang Power Clean and Jerks 115/85, (Fx:95/65) 12 Box Jumps 24/20Read More

Gymnastics Strength: Muscle Up Skills and Drills Rx: 5 x 3 Strict Muscle Ups Fx: 5 sets of 3 swings + 1 Muscle up (or a similar complex). Developement: 3-5 Sets: 5 False Grip Ring Pull ups, 5 False grip ring rows 5 Low ring transitions Conditioning: “Schlitz” 4 rounds: 400m Run 4 Muscle Ups...Read More

If you missed the programming explanation post here it is again: Starting Monday, June 11th we will begin a new block of programming at BCF and CF Route 7. This programming block will be three months long, lasting through the beginning of September. The goal for this block of programming will be to increase our...Read More

Core Blast with Shauna at 6:45pm!!! 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!! Strength: Snatch Complex: 6 Sets 1 Low Hang below the knee Power Snatch + 1 Low Hang above the knee Power Snatch (ME) Beginners:...Read More

Show up between 5:15pm-6:45pm to receive free ART soft tissue treatment from our friends at Full Motion Life & Sport! If you have any tweaks or tightness, they can fix you up! Overview of Week: Monday: Filthy Fifty Tuesday: Snatch Complex and Regionals Workout Wednesday: Back Squats Thursday: Muscle Ups and Benchmark WOD Friday: Sumo...Read More

Yoga with Liz at 10:00am!! Strength: Front Squat: 3 x 10 (A) @ (75-80% of 1 RM) Conditioning: 3 Rounds for time: 20 Goblet Squats 50/35 (Fx: 35/20) 20m Bear crawl 20m Single Arm DB Overhead Lunge 50/35 (Fx: 35/20) 20 Toes 2 Bar (Fx: Abmat Sit ups)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!! Conditioning: For time: 800m Run 20 Strict HSPU (Fx = HSPU) 20 C2B Pull-ups (Fx = Pull-ups) 20 Deadlifts (275/185#) (Fx = 225/155#) 40 Burpees 20 Deadlifts (275/185#) 20 C2B...Read More

BCF Guys – It’s that time again! Whiskey and WOD night will be Friday, June 15, 2018 6:30-8:30pm!!! More info: https://ballstoncrossfit.com/friday-june-15-2018-630-830pm-whiskey-and-wod-bros-only/  Strength: Clean Complex: 5 sets 2 High Hang Cleans + 1 Hang Clean (A) (70-75% of 1RM) High Hang: 2-3″dip, Shoulders behind the bar, Focus on speed under the bar Low Hang: Shoulders in front...Read More

Team Metcon: Team Jackie: Teams of 2 Congaline Style* For Time: 1000 meter row 50 Thrusters (45/35) 30 pull-ups *Athletes can not pass each other  *Team Total time is score Strength Accessory: 3 Sets for Quality: 10 Turkish Get ups (5L/ 5R) 10 Single Leg KB/DB Deadlift (5L/5R) 10 Meter Handstand Walk, Fx: 15 Shoulder...Read More