FREE CrossFit Intro Class today at Noon: No experience needed. Email: [email protected] to join! =========================== Push Press 5-3-3-2-2-1 *working weight starts at 80% 21-15-9 Box Jumps 24/20 Toes to Bar, Row Cals *400m run after each Round Flight Simulator: 5-10-15-20-25-30 back down Fx: 3-6-9-12-15-18-21 back downRead More

Naughty or Nice WOD for all WOD times Friday, December 9th. Service is at the heart of our mission, and this year’s Naughty or Nice service event is no exception. When you “Give a Gift. Get a Lift.” you help a local child in need, take part in an awesome WOD and spread a little...Read More

TONIGHT! Core Blast at 6:40pm. 30min Ab workout ==================================== Naughty or Nice WOD for all WOD times Friday, December 9th. Service is at the heart of our mission, and this year’s Naughty or Nice service event is no exception. When you “Give a Gift. Get a Lift.” you help a local child in need, take...Read More

12/9 Friday – Toy Drive and Christmas WOD! Bring a Toy to donate. Details Here Congratulations to Erica Stein! For referring a friend to Ballston CrossFit we are giving you ONE FREE MONTH of Membership. Enjoy and thank you! ==================================== AMRAP 10: Max HSPU Partner Wod; 30-20-10 Snatches 135/95 Fx: 95/65 C2B Pull Ups WBS 20/14 *Power...Read More

  Big Congratulations to Coach Rob Brown and Athlete Erica Stein!! Their RX Team Merry LudaChristmas took 2nd place! Shoutout to Erica Stein a little extra because this was her first RX Competition. Way to go! ===================================== TONIGHT Core Blast: 30 Minutes of an ab workout. 5:40pm TONIGHT Free CrossFit Intro Class: Open to anyone...Read More

12/6 Tuesday 5-6:30pm: Arlington Pain and Rehab FREE Chiropractice Adjustment. Details Here 12/9 Friday All Day: Toy Drive Charity WOD! ========================================= Strength/Skill Schedule This Week Monday: Fran and heavy Fran Tuesday: Bear Complex Wednesday: HSPU Thursday: Push press Friday: Weighted pull-ups Saturday: Muscle Ups Sunday: Deadlifts ========================================== Choose your adventure: Heavy Fran: 15-12-9 Thrusters 135/95 C2B Pull ups *Compare:10/19/2016 (if you...Read More

TODAY! Sunday, Dec 4th at 8am – Homeless Hope Winter Event. Details Here Today 10am – Yoga! Included in ALL CrossFit memberships or $10 for Non-Members to drop in Today 12:30pm Skills Class! Use one of your Gold Membership classes for this or it’s Included in your Platinum membership. This Week: 1. Double unders 2. Rope...Read More

Today! Noon –  FREE CrossFit Intro Class. Bring your friend! No experience needed. Email: [email protected] if you’d like to come! TOMORROW! Sunday, Dec 4th at 8am – Homeless Hope Winter Event. Details Here ========================= Muscle up technique 15 Rounds For Time: 1 Muscle Up (Bar or Ring) , Fx: 2 C2B Pull ups 2 Hand Stand Push...Read More

Sunday, Dec 4th at 8am – Homeless Hope Winter Event. Details Here ========================= Squat Snatch: 00:00-15:00 Find a Heavy Single 15:00-16:30 Rest 16:30-18:00 ME Squat Snatch at 80% of your Heavy Single from today 18-15-12-9-6-3 Push Press* 115/80, Fx; 95/65 Games Standard Box Jumps 30/24, Fx: 24/20 *5 burpee penalty each time you break up the set...Read More

Tonight! 6:40pm – Core Blast: 30min Core workout. Use your CrossFit Gold Membership towards this or if you have Platinum membership it’s included! $20 Cash to Drop In for Non-Members Sunday, Dec 4th at 8am – Homeless Hope Winter Event. Details Here ============================ Strict Press: 3 x 5 (A) ~ 75-85% AMRAP 20: 20 Thrusters 115/80,...Read More