EMOM 8: ODD: 5 Deadlift (ME) Even: 7-10 Handstand Push ups *Rx+Deficit For Time: 50 Toes to Bar, Fx: Hanging Knee Raises 50 Wall Ball Shots 20/14 50 Burpee Plate Jump overs 6″ 50 Alternating Dumbbell Snatches 50/35, Fx: 35/20 17:00 CapRead More

BCF Community, I am excited to officially announce that Daniela Sonderegger has completed our coaching internship program over the past few months and has officially joined the BCF coaching team! We are excited to have such an enthusiastic and talented addition to our great team of coaches! https://ballstoncrossfit.com/coaches/ Additional announcements coming soon, stay tuned! ====================================...Read More

Free Class is great for anyone who wants to try CrossFit for the first time. It’s start at 6:30pm with Coach Claire ================================= ” Front Squat/Back Squat Cycle 6 x 3/6 @ 90% Rest 2:00″ AMRAP 5: 15 Kettlebell Swings 32/24, Fx: 24/16 10 Deficit Push Ups 4″/2″Read More

Strength for the Week Monday: Strict Press Tuesday: Front/Back Squat Wednesday: Turkish Getup Thursday: Deadlift and HSPU Friday: Front/Back Squat Saturday: Team Double “DT” Sunday: Double MetCon ============================== Strict Press 5 x 5 (ME) 15:00 3 Rounds: 400m Run 10 Power Clean 155/105, Fx: 115/80 50 Double Unders Fx: 30 Double Unders 6 x 1:00-1:15...Read More

No Skills Class this month but they will return in September! ============================ Kipping Pull Up Technique Rx: Max Pull ups in 4:00 RX+ Max C2B Pull ups in 4:00 3 Rounds of AMRAP 3: 10 Power Snatches 115/80, Fx: 95/65 ME WBS 20/14 Rest 2:00 Rx+: 135/95Read More

Free Class at noon with Coach Mike is a great way to introduce CrossFit to beginners! Don’t forget today is Coach Rob’s last day! Come get your last WOD in with him this morning and come out to Pamplona tonight to celebrate him! ====================================================== Deadlift: 5 x 4 @ 80% of 2 RM AMRAP 15:...Read More

Clean Complex: 20 minutes to Find Heavy Complex 2 Hang Power Cleans+ 1 Power Clean + 1 Jerk 12 EMOM ODD: 3-5 Muslce ups, Fx: Chest to bar pull ups + Ring Dips Even: 5 Overhead Squats (ME) from the floorRead More

7/13 Front Squat Back Squat 6 x 3/6 @ 88% Rest 2:00″ 21-15-9 Push Jerk 135/95, Fx:95/65 Toes to Bar BurpeesRead More

“CrossFit Triathalon” 3 Rounds for time: 1000m Row 100 Double Unders, Fx: 100 singles 800m Run compare: 8/16/2016Read More

Free Class with Coach Claire starts at 6:30pm! Arlington Pain and Rehab will be here tonight from 5-6:30pm treating our athletes for free! =================================== Split Jerk 5 x 2 (ME) *From the Rack Tabata: Kettlebell Swings 24/16, Fx: 16/12 Front Rack Lunges 24/16, Fx: 16/12 Sumo Deadlift High Pulls 24/16, Fx: 16/12 Abmat Situps *Rotating...Read More