Yoga with Liz at 10:00am!!! Skills class: 12:30pm!!! Coach Kathleen will be teaching you the finer points of ROWING. She will talk pacing, breathing, and technique to help you accumulate calories and meters as efficiently as possible. Conditioning: For time: 25 Overhead Squats (135/95#) (Fx = 95/65#) 50 Ground-to-Overhead (135/95#) (Fx = 95/65#) 25 Overhead Squats...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: Deadlift 5 x 5 Across @80-85% Conditioning: AMRAP 12: 24 Wall Balls 12 Burpee box jumpsRead More

BCF Ladies- The moment has finally returned… Wine & WOD 2018 will be on Friday, June 1 at 6:30 PM – 8:30 PM!!! All the ladies will do a fun WOD followed by (or perhaps incorporating) drinking wine! Get ready for an evening of hanging out, snacking, and absolutely dancing! Event is free but bring your own bottle and...Read More

Thursday May 31 at 7pm: Join Megan Crozier for a free workshop at Ballston CrossFit to learn more about how to eat for energy and performance, without feeling like you’re following a strict plan or always counting macros. She will be discussing the foundations of a healthy diet, how to determine what foods are right for you,...Read More

Strength: Front Squat 8-8-8-8-8 Build to a heavy set of 8 over 5 sets Conditioning: AMRAP 14: 4 Ring Muscle-ups (Fx = 4 Strict Ring Dips) 8 HSPU (Rx+ = Strict) 16 KBS (32/24 kg) (Fx = 24/16 kg)  Read More

Core Blast with Shauna at 6:45pm!! Strength: Every 3 mins. for 18 mins. (6 sets): Touch-and-Go Clean and Jerk x 5 reps Build over the course of 6 sets to a touch-and-go 5 RM Clean and Jerk Conditioning: For time: 1000m Row 15 Power Cleans (185/135#) (Fx = 155/105#) 150 Double-Unders 30 Power Cleans (135/95#)...Read More

Overview of Week: Monday: Murph Tuesday: Power Cleans Wednesday: Front Squat Thursday: Power Snatch Friday: Back Squat Saturday: Deadlift Sunday:WORK Class times for Memorial day are 9:00am, 10:00am, and 5:30pm. In memory of Navy Lieutenant Michael P. Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28, 2005. A United States Navy SEAL...Read More

Yoga with Kristen at 10:00am!!! Conditioning: Every 12 mins. for 36 mins. (3 sets): 2000m Row 100 Double-Unders Post-WOD Recovery: Stretch / foam roll / mobilize as necessary for “Murph”!!!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: 3 Sets: Single Leg KB Deadlift x 10 each leg Select heaviest KB possible and maintain that weight for all 3 sets Conditioning: Teams of two, one partner working...Read More

Strength: Every 2 mins. for 16 mins. (8 sets): Squat Clean and Push-Jerk + Split Jerk Build over the course of 8 sets to a heavy set for the complex Conditioning: “2011 CrossFit Games Event 4” 5-4-3-2-1 Clean and Jerk (145/115, 165/125, 185/135, 205/145, 225/155#) Fx = men subtract 40# and women 30# from each...Read More